Swim and cross country to end another week
The end of another week with a tough session of cross country to finish with.
The swim was a 400m warm up of slow and fast pace front crawl in 10'35". The plan was then to do 30 minutes of constant pace and stroke front crawl. I felt OK, completed 1080m in 28'27" so not to bad, some loss of stroke but only about 1 stroke over the distance. I finished with 120m cool down of breastroke and backstroke.
A quick shower and home to get to the club meet for the cross country at the community centre. I arrived a few minutes after 8.30am - the numbers were down, where was everyone - was it the Valentine's day effect? We arrived at the Ampthill race HQ in plenty of time, the car park was almost empty and we had the choice of corner and chairs for the Wootton team. Numbers slowly increased, although the women's team took a long time for form with only 3 women so a challenge for the team prize today.
The weather was cool, cloudy with a light wind and occasional rain; the ground conditions were firm with some soft stretches. The race itself follows a fairly technical course on 2 laps of Ampthill Park generally on footpaths, with plenty of hills to test the lungs going up and the nerve and sure-footedness going down. I felt I had a good run finishing in 40'30" for a 4.9mile race.
It looked like WRR should do well - I felt before the results were announced but with the winner in both the men's and women's race and several highly placed runners it looked promising. Well done to Mike A and Kate J for their first place and all the other runners. Next race is in 2 weeks and the last of the season so it could be a close finish with WRR strong contenders to win.
My training this week has been one of the few where my actual time has come in less than the planned time, 11hours 55' 24" versus 12hours 15'. I swam for 3.48 hours, Pilate's and gym work for 1.92 hours, race for .67 hours, running for 1.87 hours and bike for 3.99hours. When I look at these times they look well balanced for the Ironman training, I am just concerned if I am doing enough for the London marathon as I have only one long run planned and that is the Edale Skyline race on the 21st March - I may have to put in one or two more longer runs.
The swim was a 400m warm up of slow and fast pace front crawl in 10'35". The plan was then to do 30 minutes of constant pace and stroke front crawl. I felt OK, completed 1080m in 28'27" so not to bad, some loss of stroke but only about 1 stroke over the distance. I finished with 120m cool down of breastroke and backstroke.
A quick shower and home to get to the club meet for the cross country at the community centre. I arrived a few minutes after 8.30am - the numbers were down, where was everyone - was it the Valentine's day effect? We arrived at the Ampthill race HQ in plenty of time, the car park was almost empty and we had the choice of corner and chairs for the Wootton team. Numbers slowly increased, although the women's team took a long time for form with only 3 women so a challenge for the team prize today.
The weather was cool, cloudy with a light wind and occasional rain; the ground conditions were firm with some soft stretches. The race itself follows a fairly technical course on 2 laps of Ampthill Park generally on footpaths, with plenty of hills to test the lungs going up and the nerve and sure-footedness going down. I felt I had a good run finishing in 40'30" for a 4.9mile race.
It looked like WRR should do well - I felt before the results were announced but with the winner in both the men's and women's race and several highly placed runners it looked promising. Well done to Mike A and Kate J for their first place and all the other runners. Next race is in 2 weeks and the last of the season so it could be a close finish with WRR strong contenders to win.
My training this week has been one of the few where my actual time has come in less than the planned time, 11hours 55' 24" versus 12hours 15'. I swam for 3.48 hours, Pilate's and gym work for 1.92 hours, race for .67 hours, running for 1.87 hours and bike for 3.99hours. When I look at these times they look well balanced for the Ironman training, I am just concerned if I am doing enough for the London marathon as I have only one long run planned and that is the Edale Skyline race on the 21st March - I may have to put in one or two more longer runs.
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