Great session last night at Swim podium sets of progressive 50's on a 5 second rest.

I decided to use my tempo trainer last night in the pool, setting it @ 56 spm, which felt comfortable. A little devise that beeps at you and can be worn under your swim cap.

Mark in the lane next to me kept hearing it and told Steve that I had a bomb in my hat. Well I nearly wet myself, not that thats a problem whilst wearing speedo's.

Great sesh Steve.

This morning I was out on the bike for a steady hour. Not the kind of conditions to be nailing it.

This evening Im out with the Run swindon girls covering about 5 miles, laps of slightly faster than threshold pace.

Thats it from now on I'm going to include 2 x 30 minute yoga sessions per week.

After my power circuit last friday and my body  seems to be getting tighter and tighter I must get back to doing my yoga.

So up at 6am for 30 minutes of yoga in my tights. Please Mrs D dont walk in on me.

I cant believe how unflexible I have become.

Note to oneself and others without flexibility how do we expect to be faster stronger and minimise injury.

Wow thats fresh.  Its a little bit Diana Ross this am ( 3 degrees) thats not bad for 5am.

So a 60 minute easy bike @ 18 mph followed by a 20 minute easy run @ 7.52 min/mile pace.

Face feels like i've just had botox.

After y'days power session I woke up this am as flexible as a Plank of wood. Light massage on the calves, 10 minute walk and some dynamic stretches I was almost able to put my socks on. 10 minute easy jog into 15 minutes in threshold pace and finish with a 5 minute easy jog.

So off to the gym this am for a good power session, Squats, cleans, push press, chins, chest press, walking lunges, machine crunch and v crunch no rest x 3 sets.

In the pool for drills focusing on tempo with my finis tempo trainer. Managing 1:30-1.33'S per 100m @ 57-58 SPM SO TECHNIQUE CANT BE TO BAD.

Well done girls last night. I chucked in some walking lunges sraight into a hill sprints. Get them hammy's and glutes fireing.

For me this am was a solid 30 minute turbo, 5 min easy @ 90rpm followed by 5 minutes @ 110rpm hard x 3. Hot sweaty and in and out. Love it.

Good sesh last night in the pool. Felt hard but its what i would expect

So an easy hours ride this am. Brrrrrgggghhh its cold 4 degrees i would be better of taking soup than a gel.

Hill session planned tonight for the Run swindon girls. HeHe

Out tonight for my swim podium session.

So with the bike fixed I was looking forward to an easy brick. 40 minute steady ride followed by an easy run @ 7.30-8min/mile pace.

Of to see Lee Paines for a session on the calves.

 

Last week was an easy week a couple of swims a few runs a gym session and a bike, it's so good to be back in the saddle. 

Just finished my dinner and about to sit down for an Espresso before I'm off tonight for 1 hour of lung busting length's in the pool.

Where's my oxygen mask? I wish I was a fish.

With my bike still under the weather it was a nice easy 4 mile run @ 8 min/mile pace.

 

No training at the weekend.

Well it was my little one's birthday so I spent the whole weekend eating sausage rolls, cake, crisps and rolls. oh and a Pizza Express too.  Yes that's a whole one.

A bit of a lay in this morning.  Up at 5.30 an extra 30 minutes in bed.  Much to Mrs D's annoyance. Over 10 years we have been together. I dont know about you but it's her breathing - in and out, in and out (John Bishop).

Anyway moving on. Gym n swim this am. Saw Mr Cryer at the pool.  He's planning a 400m time trial in a few weeks. So Warm up, shave every single hair on my body, speedsuit on, oh and where's my flippers. Bring it on !!!

Its my beautiful little girls Birthday this weekend so no training and plenty of cake 'n' sausage rolls.....  Lovely Jubbly

Just got up. How dark?

Getting ready for another overgear session on the turbo. 30 minutes of 3 minutes on @75 rpm followed by 2 min light spin @90rpm x 5 reps.

Give me my coffee now!!!