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, 28 January 2012


2.5km straight.
Last 1km as 5 strokes per breath.

I seem to be favouring a return to some more endurance based sessions. 40 lengths of 5 strokes per breath is new ground for me. I'm amazed how it started off as very difficult and after about 20 lengths became fairly natural.

I am starting to understand my shoulder issue on the left - it seems to be about turning off the overactive pec - this is going to take some work.

Friday, 27 January 2012


2 hour slow long run - about 20km

- It's been a while since i've done anything endurance focused. Great to get out today, lovely weather. I've the London marathon in April, although this year I plan to run slowly so as to avoid the three week taper and two/three week recovery. There's 12 weeks to go so time to bring the long runs back into the picture.

Thursday, 26 January 2012


300W x 65rpm x 5min x 4 on 5min recovery
added a final 2mins in the name of progression

It was a really hard session, and didn't feel any easier than last time. The heart rate data shows some improvement - same work slightly lower heart rate.

The red line is 2 weeks ago the blue line today. If I didn't have that i'd be in the dark as to whether I was improving. 
I had everything ready to go as soon as Will decided to have his nap!

Still some problems with the right leg. It's mainly a problem going over the top of the stroke - so raised the saddle which I think helped. 

Wednesday, 25 January 2012

Rest day

Ella's birthday so no training today. I've had six days in a row so it's a good time.

Tuesday, 24 January 2012


Drill - single arm, 5 strokes/breath, fist, back stroke, band round ankles, fly, water polo.
Main set - 4 x 200m at race pace on 25 sec recovery
Cool down
Total - 2.3km

Really enjoyed tonight, didn't think I was up to the intervals but the motivation came once I started. Another set added - as before i'm aiming to get up to 8 to make 1mile before making changes. The physio shoulder exercises have worked wonders.

Monday, 23 January 2012

180 days to go
Monday weigh in 71.2kg 

Run technique course

Last one of the course this evening. Everybody had improved - There's a pre and post video being made. I'll put it up if it's not too bad!
Calves sore from Saturday - it never ceases to surprise me that its 2 days after and not straight away.

Sunday, 22 January 2012


40km. First time training outdoors for a long time. My endurance has tailed off, as a result of the speed work i've been focusing on.