Solid work

After last weeks sporadic week, Monday started this week really well. Easy 10k run at work on the reverse usual route. Along the relief river, river Lea & nature park big loop. Really nice easy run and just under 8/mm for a nice recovery.

Monday evening was a great technique swim session with coach Josh and Ian T joined us. Really good session concentrating on swimming longer and getting more power through the stroke. 50's coming in at 47ish avge which is quick for me and felt within my comfort zone. Averaging 21 strokes per length which is great for me.

The aim is to get more and more power through the stroke and work up to low 1.40's for 100m up until new year. Once I am there I am in the ball park for swim :)

Today I took it pretty easy, just a track session. Ian T picked me up and we headed to the #stIvesElite session at Hunts AC. Mile warm up and some strides. i din't feel good at all but the session was tough but easy on the mind. 6 x 1km with 1st lap hard on 1 & 4, 2nd lap hard on 2 & 5 and last 200 hard on 3 & 6.

First rep sat in for the hard 400 in about 75, then finished with a 3.25. Second rep easy lap following Ed then pushed a hard lap and eased down with a 3.28. Third rep 800 easy and pushed quite hard for 200 and wound up with a 3.28. Fourth rep I smash a 70 sec 400 and cruise to a 3.24. Fifth rep I join group A and run 2.32 for 800 before nearly puking. Last rep I lead out 800m in about 2.35 and finish with 3.16 for the 1,000m. Add a 35 sec 200m at the end to make up the distance.

Funny last rep moment watching Ian T crunch the last 200m, the kid has real potential on the track and when he gets more confident in his ability to push on a bit he will be a real handful in sessions. Great session by the whole group to be fair. Couple of new lads ran really well and consistent and the guys who raced Sunday were bloody amazing. I don't think people realise how hard it is to smash a track session in after a half marathon 2 days before !

So average of about 3.23 for 1,000m - really happy with that as to be fair the first 3 felt really easy and the las 3 were more than do-able. I think in a couple of weeks I will be sub 3.15 for those.

Mile warm down for a nice short, sharp session. Great pace in the legs off the bike strength and the plan has been to focus the next 2 weeks on getting running near to where it needs to be.

Will do a swim at work tomorrow and take a very easy day of active recovery.

Thursday will do a solid 8 miles and a good brick session with Kye Friday. Saturday rest and god knows Sunday :) It's a bonus so either steady run or long bike (or both) !

Heading in the right direction, just got to plug away at fitness. Immediate targets are running 6.30 pace for 150 bpm, swim a sub 1.41 100m and keep the riding up (it's already at new years target). Finishing fisrt fit in mancave tomorrow so no excuses not to start turbo sessions :)