2012 Triathlon show for a look around.

The best part was watching George do a celebration under the mock up Ironman finish line.
Ella found some unexpected mention about those who have done every UK ironman so far.

Then onto meet Chrissie Wellington - last time we saw her was at the finish line in Kona.

How she keeps being so friendly with everyone I don't know.

The highlight of my day was trying an electric muscle twitching machine!

Turbo

15min warm up

2 x 20min x 260W x 85-90rpm on 9min

5min cool down

- that was a good session. Up from 250W last time. Heavy legs all evening!

Swim

Just 2km of drills. For some reason using the pull buoy was great for getting into the rhythm.

Physio

Saw Fiona at Marylebone sports and physio for some pilates - my left glute is rubbish!

Run

9km with Will in the buggie. The weather was so good there was little choice.
Thought i'd get a swim in later but need an early night.

Turbo

10 x 20-30 sec at 400-500W

There was a good program on Horizon (BBC) last night. I've known about the issues they raised for a long time but not given them much thought - basically most fitness benefits can be achieved from 3x20sec maximal efforts every other day!

This got me thinking
1. what sort of wattage would this be for me?
2. i've had such a good response to the 5min intervals maybe I should see whether shorter (neuromuscular adaptation) would help as well.

So after a warm up I played around from 400 to 500W doing 1min at first and then cutting the time and increasing the watts. 500W x 20sec seems about right.

(Run 10km total)
Ran over to friend's house and went round the park a couple of times (3.5km total). He wants to get fit.

Gym

30mins - shoulder work with cable and some leg work. Busy so difficult to get on the machines

Swim

250m warm up
16 x 100 at race pace on 25 sec rest

Hopefully the gym work will prevent too much strength loss if i'm increasing the running.
The new goal for swimming is to get up to 40 x 100. I should start doing tumble turns but so far have avoided them.

I applied for GB triathlon world championships - fingers crossed I'll get in, I may have just missed the closing date. Let's hope they are being nice.

Weigh in 71.1kg 11.1%

Run

Long slow run 20km 2hrs
This brings weekly mileage up to around 67km. The gaol was 74km so nearly there - i've a few doubts about the value of volume for volume's sake especially running. I'm keeping an open mind at the moment.

21 Weeks to go

Rest