Run

70mins easy aerobic mainly trail.

Lots of tight spots following the strength focus yesterday - they didn't get worse.

It's difficult around now not to put weight on. The volume of training is down but the appetite is HIGH.

Turbo

30min warm up
5min 300W 90rpm
Cool down

Strength training
-see injury prevention page

Over the past few weeks I have been wondering about the strength side of things. There has been lots of volume (distance and time) but little strength work. This was as much about seeing where I was far enough away from the event for it to not to be deleterious. It also meant I could continue to back things off in a different way following the ankle injury which seems to be OK.

The turbo went well as did the strength work - so a boost to the morale.

I'll put the strength exercises in the injury prevention page.

Swim

60mins
Some catch up, single arm drill, ankle band, PT paddles.

Today was meant to be a run. I have felt a little over-reached - what with the bike position problems yesterday and the ankle sprain the day before. I decided to take it easy, have a swim and chill out.

Looking after Will all day so he kept me busy.

Swim (am)


Race pace set

1. 400 easy
2. 6 x 50 as (25e25h/25h25e/25h25h) x2
3. 4x (5x 100m on 10sec rest) @ threshold pace

have -3mins recovery between each set - set #3 and #4 with paddles
4. 3x 200 on 30sec rest easy catch-up with pull buoy




Turbo (pm)
35min warm up increasing intensity
Set 4 x 8min on 3-4min recovery 95-100rpm Olympic distance pace.
Warm down 
Total time 2hours


I really enjoyed the swim today. The wetsuit is fitting well. Asked a man in the changing rooms if he could zip me up. Little did I know he only had one arm! We ended up having a long chat about his medical condition. I managed to stay on target with the pace. 


Turbo didn't go according to plan. I feel very stupid but all the changes I have been making have been because the saddle has been too high. So all the changes to the shoes etc were misguided. Ultimately it's best to have found that out now. It's getting a little late in the day for all of this. It's the main reason for the blog though - it's all about trial and error.


There was meant to be a 10km easy run off the bike but I thought i'd give the ankle a rest. 

Turbo (am)

5mins 85rpm
5mins 90rpm
5mins 95rpm
set: 12 x 30sec on 90sec recovery at 110rpm
Warm down 5mins 85rpm

Run (pm)
17km easy pace with 4 x 3min at 10km pace on 90sec recovery in middle

It was a difficult day. George was ill so I was looking after both boys. Didn't think i'd get the turbo done but both fell asleep mid morning - lucky. Can't believe still playing with the position - added a fourth wedge to the left shoe, this is more than ever before but it felt like it needed it. Also dropped the saddle a fraction - because the shorts are a lot thinner.

Did most of the 30sec repeats at 300W.

Ella had to work late. Out the door for the run at 8.30pm - went to Battersea track which is 5-6 km away and did 4 x 800m. Each took about 2min 50sec which I was pleased with.

Did however sprain my ankle on the way back. I used to do this all the time as a young kid so it's frustrating to have happened right now. It doesn't seem too bad right now but will know more in the morning. Rest Ice Compression Elevation R.I.C.E called for.

George is coughing and spluttering so may be in for a rough night.

Swim


Drill/Recovery
1. 400m warm up
2. 9 x 100m on 25sec as
- 50m 1 arm drill and 50m easy free x 3
- 50m 2 arm drill and 50m easy free x 3
- 50m 3 arm drill and 50m easy free x 3
3. 200 catch up
4. 10 x 50m on 20 sec as
- 1 arm drill ; Right arm 25m Left arm 25m


Did this with the wetsuit on again. This time I took my time putting it on and tried to get as much material into the upper body to reduce the restrictive feeling. It worked and was a lot better.
I find the one arm drills great to work on timing. There's not meant to be a pause when you extend in front but mine is so ingrained it's proving hard to get rid of.


I tried a few other things as well
- PT paddles for the catch
- sighting with right arm forward and breathing to the left (I can only do it the other way round)
- Turning at the ends by doing a backstroke movement to simulate going round a buoy, cracked this after a few attempts. You set yourself up as if indicating to turn in traffic except you turn the other way to the outstretched arm. I'll see if I can make a matchstick man animation.




Podiatry appointment this afternoon - last year it was all a bit of an emergency so this is hopefully a preventative measure.

IRONMAN 2 WEEKS TO GO

Run


1 Hour, easy aerobic


For some reason it was really hard to do this. My heart wasn't in it. It became progressively easier as it went on. I have been told to expect this as the intensity has been up but the volume down.


I have to remind myself that the training is in the bank now. The main priorities are to stay healthy and get enough sleep (not easy). I have also been feeling hungry constantly. I haven't written much about weight but it is important. It's a fine line between fuelling adequately and overdoing it.


Found the lightweight chain breaker - 10g!

Went to the Lambeth country show today. Pushing the two kids around in the buggy was a workout in itself.

Also received a massage from my very good friend Paolo - felt really rejuvenated afterwards. Thank you.