Run

After taking George to his disabled swim I took part in the parkrun in Brockwell park - It's hard to get there on time so I just trotted around with someone who was also late. This time I ran back home also to make it a 10km day. The new harder roller (see Thursday's entry) is making a difference and the achilles didn't protest either.

I highly recommend checking out parkrun - it's 5km and free. There are dozens all around the UK and it's about personal improvement for all abilities rather than a highly competitive race.

Turbo

Great session today - another attempt at last weeks session which I couldn't complete. It took some improvisation half way through as I had asked too much. Success with it today though.

4 x 5min x 300W x 65rpm on 5mins recovery

The lower cadence (65rpm) here makes this a "strength endurance" session - basically like hill training.

I think this is the hardest i've ever worked in one of these sessions - it was certainly as much mental as physical. I heard someone say today that the ideal progression should be harder every week but feel slightly easier - i've yet to find that sweet spot. 

Other commitments toady so no time to train. My new roller arrived though so the boys helped me with some massage!

I have discovered a few things about these rollers - it seems the softest ones are white, the next up are green/blue and the hardest ones black. It's much cheaper than a massage and can help prevent a lot of niggles and injuries. There is virtually no area that can't be worked on with a little imagination. I would start with the white one if you're new to it. It quickly gets less painful after a week or two! 

Swim

Identical session to Monday
10 lengths each - warm up, single arm, 5 strokes per breath, fists, sighting L&R
A few lengths of Back stroke, fly, water polo (head out), band round legs.
2 x 200m race pace on 25 secs recovery.

All the regulars there so a lot of chatting - made the session very long!

Cycling

2 hours with Will about town in the cargo bike.

Running

Sold something on ebay so had an excuse for a long run over to Brockley to drop it off. 15km

71.9kg 13.9%


Swim

Some drills - single arm, 5strokes per breath, fists, sighting on both sides,
Some different strokes - back stroke, butterfly
2 x 200m at race pace on 25sec recovery

Total - 2km

Run

Session 3 of 5 - run technique course at Battersea track
Some very odd looking drills eg single leg running - I don't think you could really practice these in public!

You must watch this - Tour de France celebration for unsuspecting cyclists
http://www.youtube.com/watch?v=wOur8qXvpnk