Run

Slow long run - Ran the last 20miles of the marathon course. Started at the kids bedtime so this meant running round Canary Wharf/Isle of Dogs at 10pm which was a bit bleak. I'm not sure exactly how far; somewhere between 32 and 35km. I was out for 3h30 and there were a couple of stops for "full fat" coke. I'd have liked to do 5.30min/Km pace but settled for the 6min/km that my legs wanted to do. Fairly comfortable, just a bit of right leg wanting to cross the midline which I think is the annoying TFL/ITB up to its usual tricks.

Swim

3.5km - this week's long swim in training for the 10km. It's 9 weeks away. A change of pool in Shrewsbury which is always nice  - 31m so had a few sums to do calculating the distance. Some shoulder ache but manageable. The main challenge will definitely be mental - i've got some waterproof headphones that are still in the packet, maybe time to get them out.

I don't talk too much about diet - today, after my swim I had proper fish and chips and didn't want anything else all day. I'm starting to think the little and often has its drawbacks!

Turbo

Warm up 10mins
40min 250W x 90rpm

A "tempo" session. I was really pleased with this session. It's a lot different than doing 2 x 20min with 5min recovery which surprised me - the heart rate just kept climbing. I've been looking back on the training from last year and realised i've not been doing the tempo work. Now the weather's better it'll be time for the long rides too.

Rest

7 hours in the car today so a different type of tiredness. I had planned to do a turbo but decided to get an early night. With my focus on break through sessions (trying to do more than the last) this means I should rest rather than do a mediocre session. The problem is I quite like the "just for the time" sessions. I did do my physio exercises though.

Swim

250m warm up
20 x 100m (1min 36s) on 25sec rest
Cool down + some fly and back stroke

The whole gang was there - so pretty congested and sociable at the lane end. Luckily I was 3/4 done before everyone arrived so had some time to catch up with everyone's news.

Last time I did 16 sets and so upped it to 20. The aim being to get to 38 (Ironman distance) The bleeper in my hat was set to 25 sec but for once found it a bit slow - I may move it down a notch. That's why it was 1min 36 and not 1min 40.

Spent a fair amount of time cycling with Will today as well - he wasn't too impressed with the weekly shop taking up his leg room! He managed to find the chocolate cookies on the way back too.

weekly weigh in 70.5 - wrong direction!
Turbo

Warm up 15mins
Main set 10 x 500W x 20 sec on 2-3 min recovery 60-70rpm
Cool down

This "neuromuscular" session is still new to me. It really brings out the errors in my pedalling especially on the right hand side. I may reduce the time to something around 15seconds as i'm starting with high rpm and allowing it to fall - I think it would be better to just hold and grind out one rpm.

18 weeks to go

Run
10km in the vibrams - very slow and easy.
5km with Paolo who wants to loose some weight.
Very limited right hip extension and 3/10 sore right achilles
(the font has changed - not sure why)


Got this today by Tim from the Serpentine running club:
"Training for Ironman and having difficulty explaining it to your significant other? Try this short video - all is explained herein (warning - contains explicit, but realistic language).
http://www.youtube.com/watch?v=B03dFMG8nR4