Feeling a little tired this morning so training wasn't the best.  30 minutes on the turbo definately felt harder today as heart rate was a little higher in the same gear at the same rpm.

Squats/Deadifts for 3 sets of 3

Decided  to just swim today with no drills. Made the mistake in setting my watch to alert me every 26 seconds per length and ended up  racing  my watch instead of focusing on technique. Didn't enjoy the swim.

Note: Must take a leaf out of my wifes book who can swim freestyle all day long.

Note:  focus on technique and distance, not time.

Note: Going 1 second per length quicker than your comfortable pace dosnt sound much but it is more than enough to loose form and put you under stress in the swim.

I know this is starting to sound like a stuck record but I was on the Turbo Trainer again this morning followed by more drills and swimming in the pool.  However I'm still training and that's what matters  this time of year.

The regular drills are totally paying off, I feel good in the water :-) what it looks like - I don't know.  My next visit to swim therepy will show me if the hard work has paid off.

Running hasn't happened so far this week due to weather. Running at 6am in the dark and icy conditions is a bit of a no no for me.  Although a week off running has been hard mentally I always run well after a rest.

Well at minus 2 degrees at 6am this morning it was a safe bet to keep off the road, I will keep my fingers crossed for a slightly warmer tomorrow or else my training will be geared towards a routine inspired by Torvil and Dean.

So, 30 minutes on the Turbo avg 93rpm @ 127-145 bpm followed by a trip to the gym.

Power exercises today were Barbell Push Press alternated with Barbell Power Curl followed by Abs (straight leg raises)

In the pool for 900m of swimming and drills. Definately Swimming more on my side now and breathing feeling very comfortable. :-)

Day off today. Hopefully it wont be Icy tomorrow morning as I have a Brick session planned, 30 minute bike followed by a 30 minute run.

Rest Day today.

Looking back to last weeks training, considering the weather I was very pleased how it all went. :-)

Wow thats fresh this morning  :-0

Started the session this morning at 5.45am with 30 minutes on the turbo trainer. Avg 93rpm @ 134 bpm. Then off to the gym. 3 sets of 3 Barbell Lunges alternated with seated toe press then finished off with a few sets of Abs.

In the pool for another 30 minutes of drills and Swimming.

100m warm up

50m supermans (kicking only)

100m swim

50m swimming on left side (kicking only)

100m swim

50m swimming on right   (kicking only)

100m swim

25m freestyle only breathe once x 2

100m swim

50m swimming on side (switch drill) every 10 kicks

100m swimming

Fininsh off with 50m, alternate each turn to breath between breathing and dummy breath.

Have really enjoyed my first week of base training. Desperate to run though.

Starting to feel like Rocky when he fought Dolph Lundren aka Ivan Drago with all this training in the snow. Well actually It was on the turbo in the warm for 40 minutes at a steady 90-95 rpm / 127-145 bpm followed by 900m in the pool of more drills and swimming.

Think Im starting to grow scales. It was however very nice looking out at the snow falling while I swam another length on my side.

Probably the best I have felt in the water after making the changes advised by Matt at 'Swim Therepy' in Leicester.

Thanks Matt, cant wait to re visit after Xmas.

In the gym this morning, Bench press and Weighted chins to start followed by 900m of drills and swimming. Loving the water at the moment :-) 

The Run swindon girls response to the cancelled session tonight has been positive. :-?

I hope they dont think they can slow down already as its xmas soon. :-)

The gym/pool session timed well this morning  with the overnight snow, however it was rather appealing to don my trail shoes and go off road.

Squats and Deadlifts were the first exercises of my 6.30am start ;-0  with the double Espresso combined I was soon awake :-)  Starting of with a couple of light warm up sets I then moved on to a progressive 3 sets of 3 reps alternating each set between Squats followed by deadlifts. finished off with a few abs.

After the gym followed the pool with a combination of drills and swimming totaling 750m. I will be building this up to 1250m over the next few months. Good session :-)

This week is the start of my winter base training. Over the next 3 months I will gradually increase my distance in the pool mainly focusing on drills.  Bike and run, working at a steady perceived effort.  In the gym my training will be based on a strength programme focusing on compound exercises.

Todays workout was a Brick session consisting of 40 minutes on the turbo trainer followed by a 20 minute run.  Felt great off the bike, didn't look at my watch and ended up running sub 6 min/mille for the 20 minutes at what felt like a comfortable pace :-) Wish I could do this in a race :-?

Note: must have a structured warm up on race day.

Another rest day today. Off to my Nephews birthday party for a large steak and Jacket potato :-)  Mmmm

Day off today, body feels tired after the last cycle of training and the 10k. Will be eating lots of food and drinking plenty of fluids and getting some good sleep.

Calves have been a little tight this week after the Swindon 10k so this morning was a gentle 30 minute spin on the turbo trainer followed by 30 minutes of swimming and drills in the pool.

Its a cold one this morning so my training took me to the gym. Trained Back and Triceps with a little shoulder and ab work.

In the pool for more work on drills. Must keep doing this as I feel my stroke is improving by the session.

Note: Must activate the core more by pulling in the stomach to reach and rotate

Note: Must stop focusing on time though as I shouldnt expect miracles. Patience!!!!

Out on the bike at this am for a steady 30 minutes. The roads were dry this morning :-) however it was very fresh. :-0

Not looking to set any records at the moment. Focusing on working at an average 90-95 rpm. 

Running tonight with the Run swindon girls. Steady 5 miles, they will be happy :-)