Tuesday- Once again, A day off. Still feeling the beginning of a cold so wrapped up warm and left it!

Wednesday- Double spin class today, took one hard and the other easy so wasn’t too bad. An easy 50 min run in the evening kept the heart rate down and just chatted with the lads. 10km

Thursday- Spin class in the evening, Worked hard due to bitching out of the ride in the morning. Went for a swim but just didn’t have anything so called it a day after 15 mins or so. Weak day!

Friday-  Just strength training in the AM, Lots of power based exercises such as Snatch, Cleans, Dead lifts and Battle ropes etc. Good hard workout

Saturday- Steady run in the forest with Justin, both taking it easy this week so just enjoyed the frost covered scenery, Freaking freezing. 8.2 miles. 3km in the pool, my simple 5,4,3,2,1,1,2,3,4,5 workout, felt alot better than Thurs, average pace was around 1.40/100m with some below and some over

Sunday-  Bournemouth Jubilee wheelers ride, the plan was to meet the boys and go out and about the route but lost Jason at the beginning and the rest never seemed to show?  Got lost a few times, Lots of ice, plus the group I was with was a little slower than I had hoped to go but I didn’t know the route so just stuck it out, Very icy in places too, Finished up in just over 4 hours with about 65 miles. Felt absolutely fine and could have happily carried on, presumably due to going slower than normal so was very happy with feeling normal! http://connect.garmin.com/activity/149005766

Total Times-

Swim- 2.17 miles 1.07.26

Bike- 101.24 miles 5.54.21

Run- 14.47 miles 1.48.27

S&C- 33.58 mins

Total- 118.14 miles 9.24.13

Not too bad in the end considering it was a rest week, Came at the right time as Was feeling a little tired. Ready to get back into a big week before Lanzarote next weds,  Lytchett 10 miler this Sunday, Gagging to go sub 60, Will be tough but I think the strength is there, we will see….

Tuesday- Good run in the morning Just over 8 miles in just over an hour, Was focusing on keeping the Heart rate as close to 70% as possible so happy with the effort, Followed by just over half hour of weights in the gym. A full circuit of power based exercises

Wednesday- Spinning at Lunch, 45 mins. Run in the evening with Justin, 10 mins warm up, 1×18 mins at marathon pace, 4×4 mins at 10 mile pace with 2 min recoverys followed by another 18 mins at marathon pace. Felt very strong, really happy with the session http://connect.garmin.com/activity/146440733

Thursday- Swam in the morning, 10x300m swimming fairly consistantly at around 1.40/100m for each set. Got out on the bike very briefly but had things to do so only managed just under an hour before having to get on with life! Spinning in the evening, 45 mins at hard effort. Swim in the evening 6x500m with slowest set on 1.42/100m and fastest on 1.39/100. Happy with the days training, 6km in the pool was fun!

Friday-  4 miles very easy run, 40 mins. Swim in the evening 4x800m with fastest set on 1.39/100m and slowest on 1.45/100m after being stuck behind breaststroke guy!

Saturday- Got out on the bike with the boys. Bitterly cold, both drinks bottles froze almost completely solid! few miles warm up with 3 laps of a 10 mile circuit and then a cool down. Good paced ride with some solid climbing in there. http://connect.garmin.com/activity/146992352

Sunday-  Blackmore Vale half marathon, Got a mile and a half warm up done beforehand, should have been slightly more but ah well. My plan leading into this race was to keep an eye on my heart rate and try to stick between 85-90% Max heart rate, very happy with how the race panned out, first time i have raced a proper half marathon and especially off the back of a solid build up into London marathon, Very hilly race finishing in 1.21.25 and 14th overall. Really happy with it especially considering it was a dorset league race and finally managed to live up to the expectations i had put on myself. apparently 1.21 on that course is a sub 80min half on a better course so gives me some real confidence in my running. http://connect.garmin.com/activity/147322359

Total Times-

Swim- 3.45.19 7.10 miles

Bike- 5.18.20 87.5 miles

Run- 4.32.58 37.94 miles

S&C- 30 mins

Total- 14.07.15 hrs

Ive entered the Maxifuel dorney lake half marathon for the 24th March as my next half mara to give me an idea of pacing for London.

Easy week this week so hopefully refill the energy tank and be ready to smash some solid miles over the next 5/6 week block

Tuesday- Solid run in the morning, Nearly exactly an hour, 8 miles dead at 7.27/mile. http://connect.garmin.com/activity/144227198 . Then a Functional S&C Set at the gym. 45mins

Wednesday- Spinning at Lunch, 45 mins. Solid run with Justin in the evening 9.35miles, set out as 10 min warm up with 3x15min supposed to be at marathon effort http://connect.garmin.com/activity/144680110

Thursday- Swim in AM 50 mins, 2.5km as 10x250m off 45 secs rest. Ride after, around 30 miles in 2 hours, mega hilly and mega windy. Spinning in the evening, 45 mins hard. finish with another swim 2.5km as 10x250m off 45 secs rest, 55 mins

Friday-  4 miles very easy run, 45 mins

Saturday- Finally managed to drag my ass out of bed to ride with the boys. Happy with my strength on the hills still but much room for improvement. 43.5 miles in 2.45. http://connect.garmin.com/activity/145123753  Swim in the arvo. 1.10 with rests, 3.5km. Felt great to carry on but lifeguards decided to change the lane set up which ment overtaking became very difficult and therefore breaking up all of the lengths so decided to call it a day given I had already done more this week than planned in the pool http://connect.garmin.com/activity/145224307

Sunday-  Run with Poole Runners, A paced session at sub 3 pace. Great to have the company but would have liked to have had a bit more to drink and maybe a decent breakfast would have been helpful. Still, a solid session. 15 miles at 6.44/mile http://connect.garmin.com/activity/145465049

Total Times-

Swim- 3 hours 50 mins 11.1km

Bike- 6 hours 45 mins

Run- 4 hours 35 mins 36.5 miles

S&C- 45 mins

Total- just short of 16 hours

Really stoked with this week, Have a slightly easier week coming up as a very slight taper for Blackmore vale half marathon on sunday, Still undecided as to what to do at Blackmore Vale, Im torn between Race flat out, Race marathon Heart rate or just plod. Will wait and see how I feel leading in to it. Getting fit ready for some hard work in Lanza. Also, Entered in for Dambuster Duathlon now, Hopefully qualify for the World duathlon championships in Nancy, France in September.

Very happy…

Tuesday- 50 Min run, 7 miles, out and back, negative split, in the forest. 1 hour S&C. Man, Mega hard! Much aching to come! Glutes Wrecked!

Wednesday- Spinning at lunch. 50 mins. Run with the running club, Again we broke away for a more specific session, Just me and Justin, Following the Bournemouth AC sessions, 5 min warm up, 24 mins at marathon pace (6.34/mile) 3 min walk, 12 mins at Half mara pace (6.14/mile) 3 min walk, 8 mins at 10km pace (5.50/mile) 5 min cool down, 8 miles, 58 mins

Thursday- 45 min turbo,  nothing in the legs after previous 2 days runs, 30 min run, 4 miles, MASSIVELY painful, everything aching, especially glutes and back from Tuesdays S&C. jacked it in at 30 mins from a projected 45 mins. 50 min Spin class. 40 min swim, 2km as 5x400m

Friday- Day off, once again

Saturday- Didn’t wake up in time for riding so swam instead, 3km’s as 500,400,300,200,100,100,200,300,400,500 with between 30 secs-1 min between

Sunday- Long Run with Justin, 12 miles around corfe castle, nice and steady, fairly flat with some on road some off road, 1 hour 30mins. Planning to up the distance asap.

Total Times-

Swim- 2Hours 50.  7.4km

Bike- 3Hours 20

Run- 3Hours 50 31 miles

S&C- 1 Hours

Total- 11 hours

another average week, just the lacking of a decent bike week to get me upto a good week again, really struggling to find enthusiasm for the bike again but have booked a week in Lanzarote in Feb so hopefully ill be on the bike every day there and find some legs again!

Over and out!

With the new year in, the plan was to kick start straight back into action as of the 2nd of jan, that didn’t quite go to plan. after having over 2 weeks completely off training, for some reason I decided to go straight back in to a 10km X-Country race, the Somerley 10km. Then tick over with some solid training in the week and then hit Milborne 10mile road race on the Sunday. Not my wisest plan but a plan none-the-less. A plan that didn’t go to plan…

Monday 2nd Jan- Somerley 10km- A good honest 10km race, All off road around the grounds of Somerley estate. 2 laps with one hill on each lap. Lots of familiar faces there which led to me chatting away half way down the starting chute when the race started. Already playing catch up from the get-go. Went out a little too fast trying to catch the front pack, running along the grass at the side of the track due to the sheer volume of people i had started behind. Eventually found some space and settled in to a rhythm. picking people off up the hills, getting picked off on the way back down them. Duelling with a lady who turned out to be first woman and at half way was told I was sat in 9th and also, Not to get ‘chicked’. Very uneventful second 5km trying to stay up with the rapid chick. eventually in the final 1km I picked up the pace and she didn’t respond leading me to 7th place with 39.10. Not my fastest by any stretch but considering I was heavy, undertrained, underprepared and out of ‘race practice’ I was really happy with it, If i had started in a better position It would have save me a good 30-45 seconds and therefore giving me something in the mid 38′s and also 5th position.

Tuesday- Day off, Legs trashed!

Wednesday- Run with the running club, Again we broke away for a more specific session, Just me and Justin, hit out 7 miles around 7/mile so happy enough with that

Thursday- Easy run with Client. 5 miles very easy. Spin in the evening.

Friday- Day off, once again

Saturday- Slack, Day off

Sunday-Milborne 10- I was fully planning to take this one nice and easy just to get some mileage back in the legs- Once again a plan that failed, Within the first mile I found myself at the front of a group with a runner who was running too fast for my liking, yet I didn’t want him to think I couldn’t hack the pace so I stuck on him. The milborne course is a hilly one and the first real hill is at 3 miles with a smaller kick at 2.5 miles. It soon became apparent to me that the runner I was with couldn’t run hills as I briefly dropped him on the small hill, By the time we made the first big climb I was into a rhythm, Stuck with my pace and pushed on up the hill alone, The last I saw of him until the end. At the top I was alone, No runners I could see ahead, And wasn’t looking behind. Eventually got caught my 2 Little down harriers, Ran with them, Same thing as the last, They couldn’t run uphill so I dropped them at every rise, Unfortunately, I cant run downhill so they would always catch me on the other side! The last hill is at 7-8 miles and with that out of the way, the pace was upped, alot. We started our push on to the finish way faster than I had wanted but went with it anyway. Got dropped by one of the harriers and dropped the other, Stayed in these positions to the end. 63.18 and 23rd place, Again, Happy with it considering… Also was a Dorset road race league race so all of the best boys were there. Was won by Steve Way in 52.24, 15 secs or so off course record, Not too bad considering he had already run 104 miles in the previous 6 days including 28 miles in 2.59 on the Tuesday, freak

Total Times- Weak But expected given the intensity and aching muscles!

Swim- 0 hour

Bike- 50 mins

Run- 3.35 hours/ 28 miles

S&C- 0 hours

So on to the new week I Had to start getting some swim and bike back in, this was helped by Masters swimming restarting after the holidays as well…

Monday- 50 minute recovery ride on the turbo after 10 miler day before, Masters swimming, 1 hour

Tuesday- Good off road run 6.5 miles 50 mins S&C Set in the gym using TRX RIP trainer, Kettlebells and Steelbells. Very tough, Very sore!

Wednesday- Spin Class at lunch, Good to have the guys back and working hard, 8.5 mile hard run, Mostly off road and very lumpy.1.05 hours. Had very limited time so was pleased with the run afterwards, Spent the evening babysitting and playing just dance on the wii, not as much fun when you can barely walk on stiff legs, Thanks S&C!

Thursday- Easy run with client in the morning, 4 miles. 1 hour bike, first time actually out on the roads for a month, Nice to be back out but man is it cold! Hard Spin class in the evening. 2km in the pool after work, only had 45 mins so swam in sets of 200m with a very short recovery in between.

Friday- Day Off

Saturday- Parkrun in the morning, steady run with a friend, 22 mins ish, Followed by a further 7.5 miles in the evening running alongside sister who was riding her horse. just under 11 miles for the day

Sunday- Was supposed to be meeting the boy Andy Sloan but overslept, Bad boy, so just hit out 2 hours by myself on the bike

Total Times- getting better but not quite on it

Swim- 1.45 hour/ 4.4kms

Bike- 5.30 hours

Run- 4 hours/ 30 miles

S&C- 45 mins

Total of 12 hours for the week

Happy to get back to some sort of volume, Hopefully get up to 15 hours or so by the end of next week, Starting to lean up again and feel a bit fitter, Trying to book a week away with some of the guys to get some solid work in before the first test at Dambuster duathlon to hopefully get my name down for the world duathlon champs.

More of the same this coming week, consistency is the key…

Tuesday- 50 min run, 7.5 miles, legs were shot from the start thanks to the prior evenings efforts.

Wednesday- Purbeck runners club run, Made my own breakaway group today after getting fed up with the previous week session, 2 mile warm up between 7.30-8min mile, 4 miles at 6.56,6.58,6.56,6.57 2 miles cool down around 8/mile 8 in total. Slightly bettwe feeling but still tired from Monday.

Thursday- turbo trainer, 1.30. half hour warm up and then the Sufferfest’s Hunted. Long 20 min effort in the middle. average power of 243 for the 90 mins, pretty happy with that. Spin class in the PM 45 mins

Friday- Day Off

Saturday-  Work in the AM and then Run to Bridport, Started well, first 3 miles well under 7/mile. next 3 under 7.30/mile. got lost for the next 3 so miles were up to 9/mile as i tried to figure out where i was.  Last 3 were under 6.50/mile as I started to think the sun was gonna go down on me! Good 12 miles with average 7.25 even with 3 crappy lost miles. Felt good, 700ft elevation too. 1.26 in total

Sunday- Best intentions, no training, Pants

Total Times-

Swim- 1 hour

Bike- 4 hours, All turbo tho so 5.5 really right?

Run-  3.15, 27.5 miles

S&C- 0

Good running week and legs suitably wrecked from turbo, Onwards and upwards.

See what I can get done this week, Loving the Turbo right now!

Monday- back on the turbo trainer, I feel it is a better use of my time for more effective training. The Sufferfest’s fight club followed by their extra shot, 1.25 hard turbo session. 1 hour masters swim, lots of back crawl today, good strong session that was fairly painful after the turbo effort!

Tuesday- 1 hour easy run with a client, a few pick ups, 1 hour yoga session, 45 min spin class, new music today and I misjudged the efforts, making for a very painful session!

Wednesday- Purbeck runners club run, got 2.5 miles in before the session as they have a tendency to be short pants sessions at the moment but it was worse than I had expected, 25 minutes of 40-200m sprints, I took them all very easy as I am always wary of last years injury and don’t want it to reoccur. After a cool down a friend joined me to tag another 4 miles on the end bringing me up to nearly 11 miles in the 1.30, including all of the walk to start efforts.

Thursday- turbo trainer, Sufferfest’s Angels today, just over an hour of long hard climbs, still, I beat contador so that’s a bonus

Friday- Day Off

Saturday- day off

Sunday- Headed out with the Bournemouth jubilee reliability trial, worked with the group from Wimborne until furze brook where I got caught at the back of the pack on a climb and lost the front group, spent the next 30 mins or so chasing them solo as nobody wanted to help me out, eventually by the time we reached Lulworth, I had just about caught them but the time trial effort was rearing its head in an ugly way and my legs were done so turned back at Lulworth and headed home, just span the legs out nice and easy from Lulworth to home and still had an 18mph average by the time I got home so pace was certainly on! Also got home trying to figure out why cleat kept coming out of the pedal from the beginning of the ride to find out that cleat had snapped on both sides, seriously considering a change in pedals.

So at the end of the week, it’s been a much better week, even though it isn’t quite up to where it would ideally be, I figure, at this time of te year, I am probably doing more than most so that’s always a good thing.

Swimming is still leaving alot to be desired, ticking over and still able to hold a half decent pace, but to be sure of a good sub hour swim at Switzerland I am really going to have to pick it up come new year.

On another good note, my buddy Kev Holt hooked me up with some cheap Extreme Endurance so I’m now 4 tubs deep ready to hit it again in January, I felt so good and fit when taking it last year and had some great results so certainly worth another go. That’ll lead me up to London marathon now so pretty pleased to have that sorted already.

Was happy with bike strength as I found it comfortable to drop a fair few riders at the jubilee trial on the hills but certainly feeling the extra weight and noticing the effect of not having a 26 ring on the back wheel anymore, only dropping to a 23 has a definate affect on climbing ability especially as I am am more of a faster cadence climber.

I’ve also just got a tacx fortius turbo trainer from my buddy Alan to borrow for a little while, which comes in handy as moms broke mine on Saturday night, this new one is pretty flash with all of the gizmos such as power n all that jazz, took me an hour to figure out how to just use it on a free ride.

Total Times- getting better but not quite on it

Swim- 1 hour

Bike- 5.30 hours

Run- 2.30 hours

S&C- 1 hour

So I made my 10 hours, albeit by the skin of my teeth, a better performance than last week for sure

Im hoping to get back on the local Saturday club ride this week which will bump the hours up and hopefully start to build some endurance back in, short hard efforts are fine but do not build an aerobic monster! Only problem is that the ride leaves at 7.15am, getting out of bed for this one is easier said than done, especially as I am in the middle of covering my buddy’s fitness class that has me out of the house for 5.40am 3 times a week, speaking of Andy…

He rocked out at Ironman Western Australia this weekend, In supreme shape right now, a strong 1.02 swim, leading to a puncture a few miles in to the bike and a broken gas can adapter ment he had to wait 30 mins for the mechanic to come and fill his tyre with heavy ass latex and still not inflate it perfectly, still, it was rideable, after that his strength was obvious as he powered to a 5.38 bike split, even with the tyre hold up.garmins moving time clocked 5.07! Strong! Some serious heat put paid to any mega run splits but with a strong 4ish hour marathon he powered to a sub 11 finish, new pb and some awesome tan lines, 10.51. Great work mate!

Monday- No training, Babysitting straight from work until 11pm

Tuesday- Strength and conditioning, 45 mins in the gym. Yoga class in AM.

Wednesday- Hard Spin class, Purbeck Runners club run, 50 mins including 4x Hard efforts of 1 600m lap, 2laps, 4 laps and 5 laps.

Thursday- Hard Spin class

Friday- Day Off

Saturday-  Poole ParkRun 5km race. Set out far too fast, staying ahead of Steve Way for the first few kms, obviously a big mistake, after around 3.5-4km, I was done however a 5th place and new PB of 17.38 was still achieved so pretty happy with that.

Sunday- Hungover so missed Group ride, Massive fail!

Massively pants week this week, As long as I keep myself ticking over until the new year and dont lose any fitness then I should be in a good position to build come January however I would like to be getting in a fair bit more than what I am. This week I start to cover Andy Sloan’s fitness classes which will see me out of the house for 5.45 3 days a week  so getting out of bed shouldnt be the problem this week. Fingers crossed I can get myself back over the 10 hour mark for training this week. With the Bournemouth Jubilee reliability trial on Sunday that will be a good 3.5-4 hour ride for the 100km so a good way towards that 10 hour goal already, Provided I make it there on time

Back to swimming club this week, 1 swim a week isnt really seeing me improve but also not getting any worse, Come new year I plan to add a 90 min Thursday evening Masters swim to my schedule with The west dorset warriors in Dorchester but dont think I am quite fit enough for 90 mins just yet!

Spin classes are keeping me ticking over on the bike but would love to start ramping the mileage up soon. If I can go into the new year comfortably riding 75-100 miles then I will be in a good position to build some speed up before heading over for Ironman Switzerland.

Total Times- Embarrassing

Swim- 0 Hours

Bike- 2 Hours

Run-  1 hour

S&C- 1.30 hours

Shameful, Weeks like that dont earn Kona slots

Tuesday- Hard run, 6×1 mile, 2 mile warm up @6.25/mile, Main set 3×1 mile hard off 7 mins 5.19,5.24,5.14. 1 Mile cool down @ 6.45/mile. S&C in the gym.

Wednesday- Hard Spin class, Purbeck Runners club run, 50 mins including efforts.

Thursday- Set out for 2 hour bike, Punctured within 30 mins, Had to head back after new valve was damaged. Hard Spin class in PM

Friday- Day Off

Saturday- Long run, 3x 4.5 mile lumpy off road circuit with 60 secs rest. 31.40,32.05, 34.10(including stop to stretch) 13.5 miles in 1.37 at a comfortable Heart Rate

Sunday- Woke up late and missed group ride so another day off

Ive been struggling with a dodgy ankle this week as well as tight calves after Tuesdays session, I am very wary of getting injured like last year and therefore whenever I feel a slight niggle I have decided to back off rather than try to go through it. I have self diagnosed my ankle issue as Peroneus Tendonitis. As far as I can tell, it isnt that serious so I am strapped up and compressed as well as using Ice and anti inflam’s. I will also Ultrasound it this week to try and get some life back in there and hopefully wont miss out on too much training.

The next few weeks are going to be a little bit mental for me as I have picked up a few more clients as well as taking on Andy Sloan’s Fitness camp while he is away tearing Ironman Western Australia a new one! Im obviously going to try and stay as close to the plan as possible, some sessions are easy to get in such as Mondays Hill reps and generally most of the run sessions but swimming will certainly be taking a back seat this week but hopefully once we hit the new year I will be able to get back to swimming 2-4 times a week

Total Times- This is going to be scarily bad!

Swim- 1 Hour

Bike- 4 Hours

Run- 3.15 hours

S&C- 30 mins

I will be going to my first Yoga session this week to try and ‘Prehab’ the body a little bit, Some good stretching and core strength is never a bad thing!

Lastly, Sorry to the 3 Cycling groups I didnt manage to get to this week! Getting out of bed has been easier said than done this week. Richie and the Purbeck ‘Wheelers’ 7.15am Saturday, No chance. Ivan and Anja 9.15 at DL, Didnt wake up until 10.30! and lastly the TBC-UK guys, Rob, Paul, Steve, Lawrence and Tracy, 8.30am this morning, I was a long way away in the land of nod, Ill try to be better next week! Watch this space!

Tuesday- 1 Hour run, 20 minute warm up in Newton’s. 40 minute trail run, lots of hills, lots of sand and mud, A very tired dog! roughly 8 miles. S&C in the gym, Pullups, Row, Straight arm pull down, Pullover, Curl & Press, Plank, Side Plank.

Wednesday-  50 minute run, Very steady trail run, roughly 6 miles. 45 Minute Very hard Spin class, New music, I misjudged how hard to push each track and pushed far too hard! Purbeck Runners Club Run, 45 mins,  2 mile warm up. hilly circuit reps, 600m rep. 1x 600, 2×600, 4×600, 2×600, All at very hard pace, between 5-6 min miles. 1 mile cool down. All in Newton’s.

Thursday- Day off for Grando’s Funeral

Friday- Day off for Grando’s Cremation

Saturday- Ride with Will, Ivan, Laurence and others, 44 miles at a fairly good pace with 2 good climbs between 5-10mins long. 2 hours 25 mins.

Sunday- Long run 85 mins. One big hill, Struggled from the beginning but cracked on, First long run in a while and first longer run in Newtons, Calves and Glutes tight but that is to be expected. steady pace, trying to keep Heart rate down and stay relaxed. 12 miles.

Second week back had some great sessions in, Hardyes Monument was a favourite, I am going to try and do all of my Monday hill rep sessions on there of possible. Wednesday was a good day too, Realised I havent lost quite as much run speed as I had thought as I was still way ahead of the group on every set with the exception of Justin who has always been a very similar standar to myself.

Total Times:

 Swim: 1 Hour                                                                                                                            Bike: 5 Hours                                                                                                                                      Run: 4 Hours                                                                                                                                        S&C: 30 mins

Ive now entered Ironman Switzerland so great to have something to look forward to and make all these hours count for something, July 15th, Bring it on!