Base 3 (Block 1of 2)

Consistent training focusing on quality gives results. Fact. Seems like stating the obvious I know, so why has it taken me until now to get it right? Over the past few weeks things have been seeming to fall into place, I'm beginning to feel like an athlete.

Swim

Averaged 2.3 sessions p/w over this block, below the 3 p/w that I'm aiming for but not too worried about that, will try to make sure I hit the 3 during the next block. Chuffed with my 20 x 100 test set done at the end of this block which gave me an improvement of 4sec/100. Now at 1:24/100 (off 1:40). My originally target of being at 1:25 come race day will need readdressing! :-)

Bike

563k done over this block and a good chunk of this on the turbo. Pleased to report that I managed to complete all 6 turbo sessions as I'd hoped to over this block. CP30 test gave encouraging results of 307w averaged over the 30 minute test. This translates to a FTPw of 292w, up from 271w just 6 weeks ago. My goal for FTPw is 300+. I'll need to ride CP30 at 316w to achieve this. If the next 6 weeks go as well as the last I'm well on track to smash this. Think this target may also need revising.

Run

Long aerobic hill runs are now at 4:37/k with an AvHR of 144. Very encouraging. I'm looking forward to see how this will translate into the race specific training (long bricks) which will give me a clear idea of how to approach race day.

Reading Half went reasonably well 77mins 37sec. As I expected I knocked just over a minute off my time at Tunbridge Half 78min 45sec. Pleased with the time but was frustrated by GI problems in the last 4 miles or so. Easy to say I know, but feel like I could have squeezed this down a little if not for the discomfort. Punching my new time into The McMillan Running Calculator this predicts a 10k potential of 34:53 which I'll buy, but the Marathon time of 2:43:42 seems to be a little far fetched! With marathons in mind The Virgin London Marathon looms! I'm in a real pickle as how to approach this. I'm running stronger than ever but my regular long runs don't go much beyond 25k at the moment. My worry is that with a lack of 30k+ runs in my legs chasing a time may lead to a lay off of training (in order to recover) Time off at a crucial time of Ironman preparation. Should have made a decision on how to approach this by the end of next block so will blog about decision on this closer to the time.

Training / Family / work balance?

Same really. Life continues to revolve around training and racing. I know KT's finding it hard at the moment being unable to run and taking the decision to withdraw from Wimbleball. She really wanted to go back there and compete amongst the best of the girls, but that one's going to have to be shelved for another year. I've suggested a channel swim as a challenge to focus on and keep her mind off the fact she can't run. Although unless she decided to swim it fly I don't think It'd be a challenge enough!