I started this blog in 2010 when there were 11 weeks to go before my next Ironman triathlon. People have found it interesting (mainly my Mum!) so I continue to write.
The Ironman is a long distance triathlon; Swim 2.4miles, Cycle 112miles, Run 26.2 miles (marathon). I have competed in one every year since 2004. I hope this blog can help others see what is involved. I find the process of writing it makes me more accountable and motivates me to do the harder sessions when i'm not feeling like it!

Saturday, 11 February 2012

Run 20km

Very cold tonight. At 5km I was going to call it a day and head home. Eventually my hands warmed up and I started to get into the swing. Spent the time listening to an interview with Chris Chataway - he paced Roger Bannister for the 4min mile.

Slow going at 2hr 15min but this was the plan.

Friday, 10 February 2012


1 mile as 5 strokes per breath and a few lengths with the paddles.

A bit of a recovery day. I'm trying to think about engaging the shoulder on the left earlier as this is the dodgy one - not sure if this is the way to address this but it feels right, people say it should be like reaching over a barrel.

Thursday, 9 February 2012


Warm up 15min
Main set 5 x 5min x 300W x 85rpm on 5min recovery
Cool down

Great to get this session done. 8 days ago I could only manage 2 sets and did a few 2.5min efforts to finish off. So I was a little nervous about this one.
I usually set it up all manually, it's just less hassle. Today I set the computer up to do all that, so I didn't have to press any buttons except start. It also does a spin scan which shows how evenly the power is split between the legs. It kept it bang on 50:50 and also kept the pedalling at 85% circles. The pros can obviously get it up to 100%.

The heart rate is 5 bpm lower for the same work compared to 2 months ago; 168 previously, 163 now - it's the first time i've really looked properly at the change over time.

Despite all that i'm still feeling assymetrical. I've decided it's a tight right hamstring so will look at that. One day i'll get to the bottom of it!

The 5min cold bath after was a bit extreme.

Wednesday, 8 February 2012


Usual drills
Main set 6 x 200m at race pace on 25sec recovery
Total 2.5km

A long day today but managed to get down the pool - so I just thought i'd have a relaxed swim. I used the technique though of suspending judgement and decided to see what I felt like at the time. It worked really well. After the warm up I thought the motivation was there. So added another set of intervals making 6 today - the aim being to get up to 8 and then rethinking the direction. The shoulder exercises are working well as there was very little dicomfort. A good day.

Tuesday, 7 February 2012

Monday, 6 February 2012


20mins - physio exercises
Pulley machine - all aimed to improve the left shoulder.
1. Low pulley - straight arm across body from low to high
2. Middle pulley - external arm rotation

3. High pulley - Straight arm pulldown
4. Prone back extension hold - 2mins
I didn't have anyone to hold my feet so had to improvise. There's research that shows the inability to hold this for 1min is a good predictor of whether you'll get back pain.
5. Glute machine 
6. Eccentric calf with dumbells - pushing up with both feet, dropping down slowly on one leg

8.5km usual loop
I don't normally run at 7pm - there were loads of other runners. I was just aiming for a slow one so had to let them all overtake - it's hard but think it's good to develop the ability to stick to the plan and not give chase!

In an ideal world the gym would come after the run - endurance work stops the adaptations from strength work but not the other way round. Cutting edge stuff. 

Sunday, 5 February 2012


With 1.5km as 5 strokes per breath - improving.