Today I ran a race: 7.75km in 31:13 to win it out of everyone in the club, new best pace for 5 miles on a pretty hilly course. Then a 4.1 mile run later.
Totals: Run: 66.3 miles Bike: 155.8 miles Swim: 4.92 miles (317 lengths)
Swim training this morning. 8 lengths to warm up then 16 lengths of drills. main set was 6x3 ; 6x2 ; 6x1 then 4 easy length (one crawl one back ) then 2x3 (back, crawl, breast).
Total: 70 lengths
Totals: Run: 66.3 miles Bike: 155.8 miles Swim: 6.01 miles (387 lengths)
Yeah. Not insane but I feel I might as well get a bit of milage when I don't have any short races in the near future. I don't do as many long runs when I'm racing 5K every few weeks. I have BUCS XC next Saturday. It's down in Brighton, home of TSR. I think I'm going to be top of our B team rather than in the A race. It's in Stamner park, which isn't exactly flat from what I can tell.
Walked with my bike into town. I couldn't work out how to pump up the tyres but have now solved it, I went 3.6 miles then cycled back the same distance. After that that I went on a hilly 13 mile run, probably around 1hr 45 so relatively fast as well.
Totals: Run: 86.3 miles Bike: 159.4 miles Swim: 6.01 miles (387 lengths)
Did some spinning on the stationary bikes in the gym, 5 minute warm up at level 7 then alternating between 1 min lv 15 and 1 min lv 7 for 10 mins and a further 5 min cool down. Also did weights for chest, lats, triceps, biceps, shoulders and pull-ups. N need to do legs.
Yoga at 2pm and then back from a night time cycle ride did some fast reps up a short hill then a quick spin into town and back. It's very quiet late at night but I find traffic lights don't detect you.
Run: 98.7 miles Bike: 170.9 miles Swim: 6.01 miles (387 lengths)
Swom this morning 12 lengths of drills then 6x6 lengths, first 2 sets steady, second 2 faster, third pair strong pace. 10x3 lengths gradually reducing rest through the session. Swim down of 12 lengths various strokes all steady.
Total of 90 lengths.
Totals: Run: 106.3 miles Bike: 170.9 miles Swim: 7.41 miles (477 lengths)
Took part in BUCS Cross Country in Brighton. Challenging, hilly and muddy course but came in the top 69% of the B race significantly better than my 78% from last year. This evening I spent 30 mins on the stationary bike (It said I went 13.4km). Followed by a few weights and then swimming.
Did a timed 400m freestyle swim in 7:42, which I feel isn't too slow. And with some other stuff before I got cramp so only 51 lengths.
Totals: Run: 116.3 miles Bike: 179.2 miles Swim: 8.20 miles (528 lengths)
Took part in an indoor athletics competition and did the 3000m. First time I've tried the distance and finished in 10:33.14 I'm really happy with this result. Then swam last night. The pool was very busy and I didn't count my lengths properly. I did at least 40 lengths so I'll go with that, a lot of it working on drills.
Totals: Run: 125.8 miles Bike: 179.2 miles Swim: 8.82 miles (568 lengths)