Cycle 


80km Road

55km to my friend Trevor's house (he's on ITV on Tuesday evenings at 7.30 every week). Great to meet Julia and Matty again, fed and watered (thank you). Julia is a hairdresser so she trimmed my eyebrows!

Trev gave me a lift down the road so cycled 30km back.

Tinkering with the position as always - better now than the day before the race. Saddle up a bit more and the wedges out.

Turbo (am)

1hour 150W (easy) with spin scan on - before breakfast to fire up the fat burning

Treadmill (pm)

5min warm up
3 x 20min x 14kmph on 5min recovery
2 x 1min sprints 20-24kmph
5 min cool down

Turbo in the morning was just to wake up really. Last year this "fasting cycling" really made a difference.

I am aware i've not really been doing enough running. It's arguably the most important discipline in Ironman as you can make up loads of time with a solid run. 14kph is more than race pace for me (3hr marathon pace) which I found out in Hawaii. It's a good level for this sort of workout though. On the final 20min I started to get that right bum pain I had in Hawaii - more rolling around on the golf ball needed. The treadmill display said 1200 Calories i'm not so sure.

The final 2 sprints were just to see how fast the treadmill went - there was still more to go!

Run

Treadmill 10 x 90sec x 10kmph 15% gradient on 90Sec rest

Massage
- Really feel like this is making a difference, very targeted and thought out.

Busy day at work, massage booked for 6pm. Didn't leave much time for anything else.

A rest day of sorts
- after the 2.5hr off road run yesterday.
- Body balance class at the gym, I was the token bloke. Surprisingly good, some useful yoga and core exercises and faster moving than normal yoga.
- 1km of swim drills in the 20m pool!

Run

22km road and trail

Time to do some exploring so ran to a local wood where i'd been told there are some good trails. It didn't disappoint, although only small I managed to get completely lost. Turned my left ankle but hopefully not too badly.

I don't seem to be able to put pictures up with this internet connection. Here is the link

http://connect.garmin.com/activity/185916233

Gym

30 mins usual exercises, one legged squats, kettle bell lunges etc,

A 12 hour day at work and a bank holiday - gym still open till 11pm; that justifies the price. Legs really tired. The one legged exercise on the right leg are all over the place, I think the culprit is the ITB on that side.

7 Weeks to go to UK ironman, 8 Weeks to Spain

Cycle

95km

Had a lift from Sheffield down to Derby and cycled to Shrewsbury. Torrential rain all the way - glad I had a very bright back light.

So i've clocked up a few miles now with the saddle as far forward as it'll go. It's been surprisingly good. I still have the same asymmetrical issues but it's more comfortable.

Mentally i'm in the dark a bit as i'm not following the same training regimen;
The volume is lower
The intensity is higher
There is more recovery and more doubt!
I've got to back up one ironman with another a week later - i'm going to have to be really disciplined and go slowly for the UK one, I fully expect to walk a significant portion of the marathon.
More than likely I will be learning a lot!