Rest


Tried to get a quick swim in but pool closed (the internet said it was open but i'm now on Mansfield time)

Turbo

A really good day. My legs felt tired from yesterday's run so I wasn't sure whether I could attempt the turbo. I knew this meant possible going for next break through session.

Well it finally made it. My legs were tired only half way through the second set but they didn't get any worse.
So,

5 x 5min x 300W x 90rpm on 5min recovery

I think what made a difference was the 60rpm work as I felt that sort of effort kicking in towards the end even though I stayed around the 90 mark throughout (strange)
The heart rate monitor went onto auto pause much to my annoyance - it was about 165bpm for last set.

Next step is to reduce the recovery. I wont be attempting that for a while, it seems unimaginable right now.

Run 

1hour (10km) with Will in buggy. A beautiful winter sunny day.

Pilates

At Marylebone physiotherapy - On the reformer machine. Brilliant session we're getting closer to finding out what's going on.
- Went to bed when the kids did - had planned to run but the early night won.
- Some more pieces to the puzzle - there's a lot out there about having a strong core (waist) it seems mine is on too much. It should be on about 25% (strength wise)

Swim

The session was much like the last, with multiple 100m drills.
This time I did one butterfly to test the shoulder which seemed to be ok.
Also tried some backstroke - i've couldn't even remember how to do this. It's becoming very social on these winter nights - Lotfi, Lianda, Mark, Olivia, Sally, having a good gossip.

Also started the race pace training, only 200m. I'll hopefully add more as the weeks progress.

Physio exercises when Will was asleep. When I get some time i'll write those down too.

The presentation on the ironman is on my website - http://web.me.com/jkmoon/mysite/Triathlon.html click on the link to the talk.

Weight 71.4kg Fat 14.1%
I'll put these numbers up once a week, despite potential embarrassment. I raced Bolton this year at 66.9kg and about 8% so at least i'm floating better in the pool!


Turbo

Managed the break through session today so really pleased
4 x 5min x 300W on 5min recovery
The heart rate monitor was playing up - maybe that was a good thing.
The next step is 5 sets which would be fantastic. Following that a reduction in the recovery time but that's a long way away. The majority of the final set was spent at 165bpm - this is new ground for me whilst cycling.

Run technique training at the track tonight - cold and wet - It's a good sign if you can do these irrespective of the weather. The theme was thoracic mobility along with all the usual skipping etc,

32 Weeks to go


Swim
A really mixed set tonight, focusing on something different every 100m
100m warm up
100m trying to keep one goggle in the water when breathing
100m thumb first recovery then spearing water with horizontal hand
100m middle finger extended straight down the pool
100m single arm L & R
100m kick on side one arm extended out
100m torpedo on side (no arms)
100m sighting with L & R arm extended
100m Fists
100m Catch up
100m 5 strokes per breath
100m Waterpolo (head out of water)
100m shoulder tap
100m thigh tap
100m elbow first recovery
100m underarm recovery

Still just doing the drills till I feel confident the shoulder has settled.

The main focus is the bike right now. I trying to go into tomorrow well rested - for a break through session on the turbo - fingers crossed.