I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Saturday, 21 May 2011


Warm up 5 x 100m 15 sec recovery
Easy pull 1 x 1500m
Upper aerobic 1 x 1500m
Very easy pull 5 x 50m

Total distance 3250m

Upper aerobic pace was 27-28sec/25m
Some right shoulder pain - this is related to thumb first entry into the water which i'm trying to correct but it's fairly ingrained.
There's a sprint triathlon tomorrow at crystal palace which I plan to do for the race simulation and transition practice rather than getting a good time.

Following the back strain yesterday I think it's probably related to my QL (quadratus lumborum) I found a great stretch for it

Friday, 20 May 2011

Low intensity
Catch up - 10x50m
Easy concentrating on front quadrant 1x200m
Catch up pull bouy no kick (band) 1x300m
Finger trail catch up 10x50m
Over barrell easy 1x700

Total 2200 + 150 warm up

A bigger day was planned, 80km cycle and 10km run but strained back in morning lifting George - had to respect it and rethink.

Thursday, 19 May 2011

am 10km easy run with some drills
pm 20 minutes on stair climber then 30 mins on treadmill playing with some inclines between 9-15%

The schedule was for 80mins of hills in the pm session but I choose to be cautious with the injury and made it shorter.

Wednesday, 18 May 2011

Ironman UK 2011

Training starts in ernest again - just the details for the moment I hope to add a bit more when time allows

So just under 11 weeks to go 
Today: 150km bike that involved cycling out to the Ditching beacon and back - mostly moderate pace
Followed by a 10km run - very easy - carrying a bit of a hamstring injury so just being guided by that