W/E 22/10/2010

Another sold base week for me this week with 9:30 training time, and even a little swimming, on the negative side I am suffering a thigh / hip flexor strain that has affected my strength / power training and give me slight problems during my long hard run.  I still had a good run though completing the 14.5mile route in 2:07, when you compare it to the 2:21 I was covering the same route in the summer as build up to IMDE, I was well pleased.

Also this week I managed to get my gym set up at home so I can get in an extra session when I cant get out, its just basic but includes: -

• Cross trainer
• Rowing Machine
• Spinning Bike
• Bench
• Dumbbells
• Kettlebells
• Etc …

On the negative side I didn’t complete week 3 of my 100 push up challenge, so I am going to have to repeat the week rather then move on …. must try harder!!

So the figures: -



SAT	__	__	Rest Day
SUN	AM	00:50	RUN: Easy drills session
SUN	PM	00:11	100 Pushups Week 2 Session 3
MON	AM	00:10	100 Pushups Week 3 Session 1
MON	PM	01:30	BIKE: LT Zone interval session (Brick Pt1)
MON	PM	00:35	RUN: Including 6x45sec Hill Sprints (Brick Pt2)
TUE	AM	00:48	Strength: Session from PT
TUE	PM	01:33	BIKE: Steady session stand / sit mix
WED	AM	00:32	SWIM: Including a 1k TT (18:59)
WED	PM	02:07	RUN: Long tempo run (14.5 mile)
THU	AM	01:03	StrengthSession with PT, Hard kettlebell session
THU	PM	00:11	100 Pushups Week 3 Session 2
FRI	__	__	Rest Day

SWIM	00:32
BIKE	03:03
RUN	03:32
OTHER	02:23
TOTAL	09:30

WW