Week 14

Just had a second really good weeks worth of training. The week just gone was week 14 of 24 in preparation for Ironman France. It was a build week, ie. a tough one.
Managed to get to the pool 3 times, out for 4 runs and onto the bike 5 times. Total mileage 213 on the bike 28 running and 6 miles in the pool.
Quality of the sessions was good too.
Week started with an easy 50mile ride and a good swim thanks to the Bank Holiday.
Tuesday lunchtime averaged 20mph on 20mile ride out to Wymondham then in the evening managed 21mph on the turbo. Speeds a bit academic on the turbo, but the power was up and the heart rate down on the same session last year.
Wednesday was an 8.4mile effort run consisting of 6 x 5 minute efforts, having swam in the morning. Hilly lunchtime ride thursday with recovery turbo in the evening.
Managed a couple of socials during the week. Beer and curry Wednesday evening (then two days with a dicky stomache). Friday evening was Donna's 40th and I drank way too much and saturday morning just didn't happen for me.
Yesterday afternoon headed out for an easy 10 mile run. Went out in search of a cut through between Surlingham and Rockland I'd been told about the previous week. It was stunning and well worth the tip. Running on off road tracks through a nature reserve with sun on my back. Absolutley beautiful. Was also fortunate to have company from Terry Garriety, who was out on his bike for a couple of miles (though not through the nature reserve). Ended up doing 13miles rather than 10.
Swam last night in a very quiet 50m UEA pool. Worth remembering that for future weeks for when I miss other swim slots. Oliver Milk was leaving the pool as I arrived at 7:15pm.
This morning was also blessed with Sun and dry roads, albeit cold at 9am. Rode 50miles with the VC and pleasingly held my own with them when they mixed it up at the half way point and the end.
My team mates Baard and Rosie both had a good day today. Baard won the Bungay Marathon and Rosie the Ladies Half Marathon.
Can't say my local football team did so well. Norwich got beat 3-2 at local rivals Ipswich, suffering to a dubious penalty decision that might well cause them relegation.
Next week, week 15 is a recovery week. Will be taking things easy, with more rest and a massage tomorrow. Key sessions are a 10mile TT on thursday evening, a 100mile sportive on
saturday and a 19 mile run on Sunday. The rest of the sessions during the week will be easy.

Another good swim and a good weekend

Had another good swim this evening. Finally after about 2 years my stroke feels like its coming together. It is feeling powerful and strong in the water. Feel now that the effort I'm putting into my swimming will now make me faster, before it felt like I was sleeping and putting in effort and making no progress.
It was also good to see both Paul Yallop and Tim Chen down the pool. Paul I know is training for Ironman UK. Tim who did Ironman Switzerland with me turns out to have an entry for Ironman UK as well. Think that makes Tim the only the second of the dozen from Tri-Anglia doing Ironman UK that's previously completed one. Not sure Tim and Paul know each other.
This evenings swim wraps up a good Easters weekend's training and ensures I've made a good start to Week 14 of my 24 week training routine. This week is a big week. Next week being a recovery week.

5k Swimathon

Frank Ellis of East Anglia Swallow Tails (EAST) organised a private lane for a few of us this morning to do the 5k swimathon. He was joined by Simon Edye, Jim Macleod and myself, all from Tri-Anglia. Russell Clarke was counting Jim's and my laps. Joanne Edye counting Simon's.
Managed to get the 5k done in a shade under 80 minutes. Well, 6 seconds under and just missed the hour for the 3.8k Ironman swim distance by a a second or two. I'm quite pleased with how I swam 43 strokes per length throughout (50m pool).
Simon managed to hit his target of sub 90 minutes by about 30 seconds.
Jim came in around 1:40.
I was leaving for work by 9am when the 2 hour time limit was up. Hope Frank managed to complete his 5k in time.