Conversation with a budding elite triathlete.... " so how do you find running off the bike" me "not too bad bit like the end of the marathon" 

Triathlete"wow marathons are hard then"

Me.."yeah but the pain doesn't last so much in the triathlon it just gets worse and starts at about mile 20 so 6.2 miles of that pain... I'd say marathons are hard yes then there's the wall".  Triathlete "wall never hit it" me"omg wait till you hit it the first time!!! You will cry like a baby lol". Triathlete" whoaa " 

Okay

Brick session

3km of hard cycling followed by

1 mile rep

no rests no recoveries

repeat 4 times.

mile reps off the bike were all approx 6 min miles woohooo

 PM.

Swim session

Team Mersey tri.

its hard going we do lots of drills in the fast lane again wooohoo

vertical kicks for 1 min x 3

lots more drills breathing drills I hate these..... takes me out of my comfort zone.....

300ms breathe every 5th stroke ahhhhhhh

300ms breathe every 4th stroke ahhhhhhh

200ms breathe every 3rd stroke

150 ms every 2nd stroke

ahhhhhhh

then sets of 50ms sprints x 10 with 10 secs rest trying to catch the person in front no drafting !!

2 mins recovery

5 sets of 50 ms sprints 5 secs rest again no drafting 5 secs between each swimmer and try catch the one in front ahhhhhhhhh felt sick  

My coach calls me a beast after yesterdays session..... well I dont mind I just wanna be the best I can be.... and if Im a beast along the way I welcome it ha ha  

Gym cycle, with 3 big hills. 

45 mins

physio for torture

my back omg my back I needed my back sorting it was so clogged up with knots lol

I have two lines of bruises were the knots were ha ha

30 min spin bike

10 min elliptical/xtrainer

100 length swim I didnt fuel enough and I swam straight off the bike etc...... really struggled with the swim oops 

Duathlon Race Winter series.   yes it was wintery conditions........ -3 nasty!

5k run on an icy path 18.44 here it comes... I felt great I held off a bit so I could cycle the 10 miles then run another 5k but the ice made my calf tighten up big time. 

It was runnable so I finished the first 5k......

10 mile bike.... we cycled 2 miles to the start easy which made me so cold. after running 5k you get sweaty and then cycling easy well you get it you freeze your bits off!!!!!

10 mile bike I hit it hard on the off..... we were set off in 10 sec intervals like a time trial and no drafting allowed!  I hit it hard thinking I might not do the last 5k so push it hard do a good time on the bike...... my legs felt heavy after 3 miles ouch ! it was good though as it was a slight decline very slight so I dropped a gear and spinned high to ease off the heavyness.

I passed so many people it felt great I counted 10 and nobody passed me not one.... I could see someone on the last straight behind me trying like hell to catch me.... my legs were so heavy its frustrating being a runner doing cycling as your fitness is great but your legs get heavy before you get out of breathe! frustrating I shouted at my legs ha ha

10miles 29mins 24 secs   a pb for me.

Very hard 5k now

I did cry it wasnt nice... it was very painful.... but I didnt want another DNF so I got stuck in and kept thinking run faster it will be over sooner just hop skip and canter like a horse lol I got to the end and holy crap 20mins 3? I finished I was just pleased Id finished...

I came first lady and 30th overall in the results... its a training race for winter triathletes and nothing too serious.... 

3.2 mile swim well actually it was 5050meters 202 lengths in a 25 meter pool...

the pool was empty I loved the fact the pool was empty really nice to swim in an empty pool

empty pooll  no weirdos to swim around yes the pool was empty for 1hour 29 mins

new pb for 200 lengths 

last 2 lengths

one backstroke to stretch my back out

and one under water which felt remarkably easier than the last few weeks even after 200 lengths !  maybe in a week I can flip turn and do more than 25 meters underwater :))

Surprisingly no bunny        rabbits in the pool ! or weird old men ha ha  

2.3 miles = 150 lengths  3750 meters!

swim session.

10 lengths warm up

 20 lengths test 7.38mins   new pb woohoooo 

80 lengths

20 lengths hard 7.50 mins

10 x 2  lengths hard with 10 secs recovery averaged 42-45 secs for each 50 meters.

8 lengths warm down

1 length underwater : immediately   with another length hard finnish  

lactic acid overload  

whoaaa maybe no bunnies swimming but i would freak if this was in the pool  

PLANK med ball hands on med ball feet on med ball 1 legged plank 1 min x 4 so 2 for each leg whoaaa this is hard  

What can I SaY

PlYoMeTrIcS

Apparently this will solve my achilles tenderness and calf mis-firing ! 

its jumping and more jumping arghhh my legs dont like jumping especially after lifting weights...... you try running after lifting weights never mind jUmPinG!!!!!

I also did boxing today yeah ha ha me boxing never done it before my arms were like Jelly during and after

You try doing house work with lame limbs !  well it was fun talking to my arms come on arms hoover !  

1 hour of strength training upper body

swim 100 lengths 2500 meters.

new pb 42 mins 26secs OMG another pb... I wasnt racing anyone either this time I just hammered the lengths out big time !!!!     HAPPY DAYZZZZZ 

Is thinking sun

is wishing for the sun

is flying to the sun

I may post for 10 days I may not.... although I know one thing for sure I will train every morning very early

If I dont post

Happy Christmas and I will see you all next year woooohoooooo terrrrahhhhhhh