Training diary: week 9

Fantastic week’s training; the final full week before the New Forest 70.3. Things kicked off with my first 3.8k lake swim – despite the cold, it went pretty well and has given me confidence in my swimming development. I followed this up with a reduction in lengths in preference for drills to keep loose and technique in tune. With the Channel swim looming large I also wanted to be fresh and ready to go, should the call come from Dover. Running has been improving; steady runs mixed with speedwork are my staple tapering sessions. And – further wheel problems notwithstanding – I also nailed a couple of good bike sessions to boot.

The only downer was bailing on a ride in the Chilterns with Al today due to knee ache; with one week to go I can’t be too careful so rest and icing was the sensible option. I can be confident that the hard training is done and it’s now just about staying loose, keeping the muscles sharp and the mind focused. Bring on race day!

Week 9 (w/c Sunday 6th September)

Sun: Aqua Sphere Long Swim 3.8k (Dorney Lake); Mon: RUN (1h30, steady); Tue am: BIKE (3h15, London Parks); Tue pm: SWIM (1hr, drills); Wed: SWIM (1h15, drills and lengths); Thu am: RUN (5min warm up + 5 x 1k /3min rec @ 5k pace + 3min warm down); Thu pm: SWIM (45mins, drills); Fri am: BIKE (1h45, N.London hills inc reps); Fri pm: RUN (1hr, steady); Sat: REST.

More Training Diary posts here.

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Aqua Sphere Long Swim Series 2009

AquaSphere Long Swim SeriesCompleted the Dorney Lake long swim today. 1h26, which I was happy with considering it was 16 degrees and I wasn’t using a wetsuit. For anyone looking to experience a mass start long swim in open water ahead of a triathlon or swimming event, I’d recommend this series. Dorney Lake is a great setting – my Channel Swim team mates also did the Bournmouth sea swim – and the organisers said they are looking to add another sea swim and one to two lake swims to the 2010 schedule.

Twitvid: at the start.