Fab run camp 30/7/13

This evenings session was fab. Intensive, knackering and hot.

We ended with x2 1km runs with 3mins rest between each kilometer.

1st 1km = 5.31.40
Rest 3.19.33
2nd 1km = 5.34.36

Rather pleased with these times as they're pretty much the same. I'm def getting better at pacing plus I'm doing pretty much no chatting during each run which means I'm giving it loads of effort.

Was also first run for over a week. This summer has consisted so far of races then days of nothing. I need to keep up my strength training.

Oh and my next event is the Weymouth tri on Sunday 1st September.

750m sea swim
20k cycle
5k run

Fun!!!

July update... (run camps x2, 100k & 6 ferries, 10k race for life & new pedals!)

ooops - i haven't posted for a few weeks...

So, you last heard from yours truly a couple of days after i'd completed the Eastleigh Open Water Triathlon on Sunday 30th June.

9/7 Run Camp:-
1k 4:48.58; rest 4:51.07; 1k 5:00.28; rest 4:00.66 then cool down jog 1:29.27 
It's all about pacing!

13/7/13
100k, 6 ferries...

well 50 miles of cycling...

• Soton to Hythe (ferry #1)
• Hythe to Lymington
• Lymington to Yarmouth, IOW (ferry #2)
• Yarmouth to West Cowes (luncheon)
• West Cowes to East Cowes (ferry #3)
• East Cowes to Fishbourne
• Fishbourne to Portsmouth (ferry #4)
• Portsmouth to Gosport (ferry #5)
• Gosport to Warsash (via quick sea swim - 5mins)
• Warsash to Hamble (ferry #6)
• Hamble to Tooties, Southampton (3 scoops of ice cream)

14/7/13
Race for Life - 10k on Southampton Common

• 1k = 5:48.32
• 2k = 5:56.23
• 3k = 5:58.96
• 4k = 6:01
• 5k = 6:42.83

Total for 5k = 30:29.14

• 6k = 7:19.9 (includes water station & chat to Stuart & Tamsyn)
• 7k = 6:28.10
• 8k = 6:20.76 (left knee started to hurt)
• 9k = 7:30.10
• 10k=6:54.84

Grand total for 10k = 1:05.54 (includes 51.18secs - nipped back to get water bottle off Max at just after 5k) But it's still a new personal best! I'm delighted.

15/7/13
Tri Club swimming!!!! 1st time i'd swum since Monday 1st July - it was tough but another great leap forward with technique
Did my strokes at entering the water at ten to two - this reduced my cross over hugely which means i kept my legs together so kept my form which meant i went faster. Excellent.

16/7/13
Run camp - lots of hopping, hurdles and a suicide run at the end
sprint to 1st lamp post then 10 hops on right leg, sprint back, 10sec rest. sprint to 2nd lamp post, 20 hops left leg, sprint back, 10sec rest. sprint to 3rd lamp post 10 squat jumps, sprint back, 10sec rest. sprint to 4th lamp post, 10 alternate squats, sprint back, collapse, finish.

17/7/13
NEW PEDALS!!!! clips on one side, regular on the other. Gentle 10/15min cycle with Muts then platform for drinks and a burger. 

Post Tri training

Run camp this eve - nearly didnt go as still quite tires from Sunday's tri and Mondays swim.

Glad I went though - did a 2k time trial - 11:36.89
Was very tired when finished but very pleased with myself because didnt stop once even though I really wanted to.

Did quite abit of strength work - it totally killed but so important so just had to grit my teeth and do it. Ant does love his sets of three.

What's next?

That's a very good question...

Usual training of tri club swimming twice a week and run camp weekly.

13/7 is the 6 ferries 100k bike ride and 14/7 is the race for life 10k.

1st Sept - not sure but possibly the Weymouth tri

10th Sept LRR mile series

14th Sept - some 5k in Brighton where you get powder paint thrown at you - I have no idea what it is - apparently these runs are jolly popular in the States.

22nd Sept is the Ashtead 10k

Then I'm off to America.

I have signed up for the Brighton half marathon 16th Feb 2014. Not sure of I'll actually do it but it'll give me a good focus for strengthening my core so my knee is strong enough to make it round 13miles.

I need to have a proper think and make some plans. I will of course keep you all posted.