Run 20km

Very cold tonight. At 5km I was going to call it a day and head home. Eventually my hands warmed up and I started to get into the swing. Spent the time listening to an interview with Chris Chataway - he paced Roger Bannister for the 4min mile.

Slow going at 2hr 15min but this was the plan.

Swim

1 mile as 5 strokes per breath and a few lengths with the paddles.

A bit of a recovery day. I'm trying to think about engaging the shoulder on the left earlier as this is the dodgy one - not sure if this is the way to address this but it feels right, people say it should be like reaching over a barrel.

Turbo

Warm up 15min
Main set 5 x 5min x 300W x 85rpm on 5min recovery
Cool down

Great to get this session done. 8 days ago I could only manage 2 sets and did a few 2.5min efforts to finish off. So I was a little nervous about this one.
I usually set it up all manually, it's just less hassle. Today I set the computer up to do all that, so I didn't have to press any buttons except start. It also does a spin scan which shows how evenly the power is split between the legs. It kept it bang on 50:50 and also kept the pedalling at 85% circles. The pros can obviously get it up to 100%.

The heart rate is 5 bpm lower for the same work compared to 2 months ago; 168 previously, 163 now - it's the first time i've really looked properly at the change over time.

Despite all that i'm still feeling assymetrical. I've decided it's a tight right hamstring so will look at that. One day i'll get to the bottom of it!

The 5min cold bath after was a bit extreme.

Swim

Usual drills
Main set 6 x 200m at race pace on 25sec recovery
Total 2.5km

A long day today but managed to get down the pool - so I just thought i'd have a relaxed swim. I used the technique though of suspending judgement and decided to see what I felt like at the time. It worked really well. After the warm up I thought the motivation was there. So added another set of intervals making 6 today - the aim being to get up to 8 and then rethinking the direction. The shoulder exercises are working well as there was very little dicomfort. A good day.

Run

8.5km pushing Will in the buggy

Gym

20mins - physio exercises
Pulley machine - all aimed to improve the left shoulder.
1. Low pulley - straight arm across body from low to high
2. Middle pulley - external arm rotation

3. High pulley - Straight arm pulldown

4. Prone back extension hold - 2mins

I didn't have anyone to hold my feet so had to improvise. There's research that shows the inability to hold this for 1min is a good predictor of whether you'll get back pain.

5. Glute machine 

6. Eccentric calf with dumbells - pushing up with both feet, dropping down slowly on one leg

Run

8.5km usual loop

I don't normally run at 7pm - there were loads of other runners. I was just aiming for a slow one so had to let them all overtake - it's hard but think it's good to develop the ability to stick to the plan and not give chase!

In an ideal world the gym would come after the run - endurance work stops the adaptations from strength work but not the other way round. Cutting edge stuff. 

24 WEEKS TO GO

Swim

2km
With 1.5km as 5 strokes per breath - improving.