Mon 14th - Run

NIAC run tonight, decided against the planned outdoor hill reps as it was a bit nippy out and starting to rain/sleet.

5 x 600m, 300m with 2 min, 1min rest respectively.

After the first 600, the rest were horrid - really hard, talk about running tired.
300's were quite nice by comparison.

1.55, 2.33 recov, 51, 1.34 recov
1.17 (400m only, 3.17, 53, 1.21
2.04, 2.24, 54, 1.36
2.05, 2.29, 55, 1.23
2.07, 2.31, 48

Brian just pipped me on the final 300m, sprinted this, getting faster every 100m.
Maybe I should drop 10km and do 100m? hmmm.

Sunday - everything worked out in the end!

Popped to a house warming party Saturday night in Reading - Rupert who I used to work with at Orange, he's moved in with his g/friend Charlotte.

I'd planned to arrive at 6pm, but re-assembling my motorbike took a while and I didn't leave till 6.30. Internet driving directions are officially pants, and being lost on a motorbike is not good - no map, can't drive and talk etc!

Eventually arrived a little before 9.30, I was going to leave at 11pm to get back for a team time trial in the morning. I needed a drink, so after several decided to stay at the party and get up whenever as opposed to 6am to head back. Luckily the TT was cancelled as there had been lots of snow in wales, result!

Got back and managed a nice technique swim at Caerphilly pool:

paddles:
400 easy 3/4 catchup
2x200 work catch, high elbow
4x100 work push phase
8x50 work the transition from catch to push
400 easy 3/4 catchup
300 choice - pull & drills

2300m

Sat 11th - Swim

Early morning swim with G-man and Mark at Maindy. Pool was well busy despite assurances from G to the contrary!

Did one of Gareth Thomas's sessions (really like them), about 2.5km.

Thu 9th - Run & NO Swim

Fartlek run with Pete and Charlie again, around roath park.

60 min run with 6 efforts of 4 mins in every 10 mins of running.

Swimming was cancelled as some poor soul had vomited in lane 1 prior to our session, oh dear.

Tue 7th - Run & Swim

50 min steady run with Pete (& Charlie!) before the tri swim.

Mon 6th - Run

NIAC run session tonight, 4 x 6 x 200m with 20 secs recovery between reps and 3 mins between sets.

1st set - 36, 37, 37, 37, 37, 37
2nd set - 35, 37, 38, 37, 37, 37
3rd set - 35, 36, 36, ?, ?, ?
4th set - ?, ?, ?, ?, ?, 29

(Ran out of laps on my watch)

Quite a nice session, as soon as you start a set you finish it due to the short recovery.

Sun 5th - Bike

Suprise suprise, the club ride headed out towards Newport (it does on every ride, without fail!) and on to Chepstow, some were off over the Severn Bridge to watch the road race of the same name but myself and a few others headed back into a headwind all the way home.

Now I know why they say "headwind out, tailwind back", as we were truly battered on our return to Cardiff.

3hrs / 55 miles approx.

Sat 4th - Run

Dog sitting Charlie this week (Heather & John have gone skiing, lucky gits!)

Took him for a little over an hours steady run up the Taff Trail and back with Brian and Miles (who had missed the early start Audax).

Charlie was battered after 40 mins bless him.

Thu 2nd - Swim

Swimming with Cardiff Tri tonight.

St David's Day - Swim

Swansea technique swim, need to keep arms wider on entry and use lats more than the shoulders that i'm currently using. Technique is getting better though.

Snow

Woke up to a suprise snowfall on Wednesday...

Mon 27th - Run

Tough session at UWIC NIAC tonight, nice to be indoors though!

3 x 4 x 400m
4 x 200m

1:17, recovery 1:18
1:14, recovery 1:26
1:14, recovery 1:26
1:14, recovery 4:19

1:15, recovery 1:26
1:15, recovery 4:03 (needed a plaster - heel)
skipped
1:16, recovery 4:13

1:15, recovery 1:29
1:14, recovery 1:25
1:18, recovery 1:26
1:18, recovery 4:31

36.21, recovery 1:09
34.25, recovery 1:14
34.27, recovery 1:20
29.29