I woke hungover and all then I saw this...

Oh dear.

And then I saw this.



2 girls 1 cup anyone? That is actually a cup of chocolate icing but still... BARF

No swim today methinks.

I ALSO bought these

Specialized Comp MTB Shoe 2008 - from cyclesurgery online.
Badass.

I BOUGHT one of these!

So the new blog will begin... soon.

Fri 29-Aug-08: Session 111 080829

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: Under 51 Minutes
Compare to 080820 46:40
Compare to 080815 57 minutes

Technique is definitely improving and I can feel the my stroke efficiency isn't decreasing at any point during the workout.

Thu 28-Aug-08: Session 228 080828

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest

DID NOT FINISH. TIME STOPPED HERE.

6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time for 98 lengths: 44:36

Compare to 080821 46:04
Compare to 080812 49:01
Compare to 080808 46:31

Had to stop because I felt sick. And then after 10 minutes I eventually vomited.

Wed 27-Aug-08: Session 227 080827

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 59:00
Compare to 080811 51:34
Compare to 080807 44:50

VERY SLOW TIME. The weekend consisting of 4 days of drinking ruined me.

READING FESTIVAL

Post Kerrang Awards aftermath. No swim today. Carina is still drunk when we get up. Ah... now she knows how I feel at least once a week. AND, we were in bed before 4am. WUSS.

Reading Pilgrimage. Making our way to the hallowed grounds at Richfield Ave shortly. YES MATE.

Rage Against The Machine.

Blood Sausage

MMM... a finnish lunch. YUMMY!

Thurs 21-Aug-08: Session 228 080821

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as Rx'd: 46:04

Compare to 080812 49:01
Compare to 080808 46:31

Better time than last week. Still felt weak and slightly sluggish. Form is much better now. Hand entry smooth and stroke rate getting lower so good result.

Wed 20-Aug-08: Session 111 080820

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Tip This session should be done at moderate paced effort, meaning you should be slightly out of breath, but able to maintain a pace throughout

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: 46:40 Compare 080815 Approx. 57 minutes

AMAZING time! Approx. 10 minutes faster than last week. I must've been exhausted from the birthday weekend big style.

Tue 19-Aug-08: REST DAY

Got up late. Ate loads of food. Didn't acheive that much. Wish I was drinking tonight. Better make up for it on Thursday night.

Remember this?



Shit video. Unfortunately the only other one I could find was in German (?).

Mon 18-Aug-08: Easy Swim 080818

Warm Up
4 lengths/laps breast
8 lengths/laps freestyle
4 lengths/laps backstroke

Main Set
4 x 12 lengths/laps as:
4 pulling with long strokes
3 lengths/laps easy
1 length/lap fast, 30s
2 lengths/laps easy
2 lengths/laps fast, 45s

Warm Down
4 lengths/laps backstroke
4 lengths/laps easy swimming any stroke

Total Length 72 lengths/laps (1260m)

Target time: 30 minutes

Time as RX'd: 34:49

mmmm... gun porn...

Sun 17-Aug-08: Crossfit - Deadlift/K2E 080817

5 rounds for time of:

5 Deadlifts (100kg / 220lbs)

12 knees to elbows

Time recorded: 13:32

Compare to 080620, previous time of 14:01. Felt very strong on deadlifts, 100kg is easy. Knees to elbows absolute killers.

Forgot swimming shorts... so no swim today.

Some videos on ANKLE MOBILITY:
Pike Calf Stretch

Ankle Mobility Drills

Nora Elisabeth (some German girl with impressive ankle mobility).

Total Immersion DVDs - Freestyle / Backstroke

I bought the Freestyle and backstroke DVDs.



Next I'm going get the self-help breathing dvd (O2 in H2O) and the other two strokes (fly and breast made easy).

Sat 16-Aug-08: Session 95 080816

Compare to 080806

Warm Up
12 lengths/laps easy swimming
6 lengths/laps pulling
4 x 1 lengths/laps kicking, 15 seconds after each

TIME CHALLENGE
86 lengths non stop (1505m) for TIME

Main Set
4 x 4 lengths/laps swimming steady pace, 15 seconds rest after each
4 x 3 lengths/laps swimming get faster every length, 30 seconds rest after each
4 x 6 lengths/laps ALT swimming / pulling (steady swim and breathe every 3 strokes), 25 seconds after each

Warm Down 12 lengths/laps easy swimming any stroke

Total Length 86 lengths/laps (3010m)

Time as RX'd: 1.13:43

1500m split: 35:33

Session split: 38:11 Pretty good. Especially considering it was part of a 3km swim.

080806 time: 38:46.0

FREESTYLE TI Technique. Wow.

Flip Turns, Tumble Turns etc. etc. etc.

The pool today was gloriously shallow. When I started doing freestyle drills slowly, i could almost feel the bottom of the pool with my fingers... and then I wondered when I would start practicing flip turns. I used to have perfect technique and I am worried about now is cracking my skull trying them. So bored, I've been watching some videos...



and some pretty good freestyle drills

Fri 15-Aug-08: Session 111 080815

Performance Swimming, Stage 1: Session 111

Target Time 46 minutes

Tip This session should be done at moderate paced effort, meaning you should be slightly out of breath, but able to maintain a pace throughout

Warm Up
6 lengths swimming any stroke
6 lengths pulling
6 lengths swimming any stroke
6 lengths kicking
6 lengths swimming any stroke

Main Set
3 x 6 lengths, 15 seconds rest after each
2 x 12 lengths , 20 seconds rest after each
1 x 16 lengths as 2 lengths kick, 2 lengths 75% effort swim, 30 seconds rest
1 x 18 lengths as 1 length moderate swimming, 1 length max swimming

Warm Down
10 lengths mixing up the strokes

Total Lengths 116

Distance: 2030m

Time as RX'D: Approx. 57 minutes. Almost 10 minutes over the target time. Now I have to admit I forgot my stopwatch so I had to count out my rests and this session felt pretty tough. but 57 minutes is ridiculous and embarrassing. I have to hang my head in shame at today's session.

In the 40s there were 77 licensed dog tracks, when Walthamstow Stadium closes there'll be only 29 tracks left in the UK. At the peak in the 40s, 33 of those tracks were in London.

BUY NEW BATTERIES FOR STOPWATCH.

Thu 14-Aug-08: REST DAY!

No workout. Recovery day. Stay off those fast carbs.

My assistant is also on holiday... don't stress out too much... HAVE YOU SEEN MY FINGERNAIL???

Also Michael Phelps has Size 14 feet. Fucking fins. And double-jointed chest? Jesus.

Wed 13-Aug-08: Crossfit 080610

THE RETURN TO CROSSFIT!!!

For time:
30 35kg SDHP
50 push ups
40 35kg SHDP
40 push ups
50 35kg SDHP
30 push ups

as RX'd
TIME: 36:56

Compare to 080610 and my time is some 5:30 slower. My body took a hammering after getting shocked by the first high intensity workout in over 6 weeks. Got blisters on my hands from this, couldn't be helped even though I was using chalk.

Tues 12-Aug-08: Session 228 080812

Tue-12-Aug-08

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as Rx'd: 49:01

Compare to 080808 46:31

SLOW time. The weekend has really taken it out of me. Just can't maintain steady and consistent pace.

Mon 11-Aug-08: Session 227 080811

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 51:34 compare to Thurs 07-Aug-08 44:50

SLOW TIME. The weekend and squat clean session ruined me.

Mon 11-Aug-08: Squat Cleans

Six sets no warm up.

Reps 9 3 3 3 3 3
KG 50 50 50 50 50 50

Really hard work. Couldn't dip under the bar quickly enough so this was a Power Clean to Front Squat and drop session.

This weeks swimming stats

Week beginning 4 August 2008
Distance: 7105 Metres
Time: 2:54:36
Average Speed: 2.44 km/h

Month So Far
Distance: 9765 Metres
Time: 4:4:32
Average Speed: 2.40 km/h

Went to the dogs, bloody good laugh. Shame it's my first time and they are closing the Walthamstow stadium in seven days. Ended up going to Big Red's in the end. Drank loads of cider, necked four shots of jager in succession and won a result by having a great kebab from Crystal. PLUS 10KG. Thanks to Nat for making it out whilst everyone else bailed. Charlie and Leona rode it out til we got to the bar, Charlie = 100% shitfaced.

HAPPY BIRTHDAY TO ME!

It's my birthday today so no workouts!

Last night was funny... I ended up at a friends flat after a rick shaw ride, sipped brandy and then got kicked out because they all wanted to sleep. At least I was in bed by 5am. Nice.

We should've kicked those rickshaw dudes ass's for trying to rip us off. Rapists.

Fri 8-Aug-08: Session 228 080808

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Tip Practicing kicking in training will help build leg strength and enable you to get out of any trouble at the start

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 46:31

Thu 07-Aug-08: Session 227 080807

Triathlon, Endurance/Ironman: Session 227

Target Time 40 minutes

Tip Always work on excellent technique, it will help you save energy

Warm Up
22 lengths/laps steady front crawl
16 lengths/laps high elbow drills with bi-lat
6 x 1 length/lap faster paced swimming, 10 seconds after each

Main Set
10 x 6 lengths/laps ALTERNATE strong swimming / pulling at a controlled pace, 20 seconds after each

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as RX'd: 44:50

I knew I wasn't doing 3km/h average during this... but I felt fast and strong. Water dynamics still need working on. I need a coach.

Thurs 07-Aug-08: DEADLIFTS

First day back in the gym! Just straight up deadlifting.

10 rep 50kg warmup for posture and technique followed by:

REPS 3 3 3 3 1+1 to failure
KG 90 110 115 120 125+130

GO STRONG!

Wed 06-Aug-08: Session 95 080806

Target Time 45 minutes

Tip Try using a heart rate monitor to check how hard you are working

Warm Up
12 lenghhs/laps easy swimming
6 lengths/laps pulling
4 x 1 lenghts/laps kicking, 15 seconds after each

Main Set
4 x 4 lengths/laps swimming steady pace, 15 seconds rest after each
4 x 3 lengths/laps swimming get faster every length, 30 seconds rest after each
4 x 6 lengths/laps ALT swimming / pulling (steady swim and breathe every 3 strokes), 25 seconds after each

Warm Down 12 lengths/laps easy swimming any stroke

Total Length 86 lengths/laps (1505m)

Time As RX'd: 38:46.0

THE KYLIE AFTERMATH / Tues 05-Aug-08

Last night was the office Kylie boat trip to the O2 and free backstage bar. How much free booze can you cram into six hours of drinking...

ALOT.

This is the effect...


Many inappropriate things were said and I hope no one remembers my indiscretions. :) I do remember someone in the office telling me that they thought I was a cunt when I started six or so years ago. And now they love me. That's nice. I don't feel I have changed THAT much in the last six years? Ohh... alcohol is my friend.

YETH MATE.

Parents took my out for lunch at Tom Aikens today. Bit of a surprise as I was looking forward to some Malaysian food. Still. No complaints.

Mon 4-Aug-08: Session 94 080804

Fitness, Stage 3: Session 94

Target Time 47 minutes

Tip When using a kickboard keep your upper body relaxed

Warm Up
6 x 4 lengths/laps steady swimming, 20 seconds rest after each

Main Set
4 x 12 lengths / laps as 3 lengths steady, 1 length fast, 45 seconds after each
8 x 1 length kicking, 30 seconds after each

Warm Down
12 lengths/laps easy swimming

Total Length 92 lengths/laps (1610m)

Time as RX'd: 44:29

This weeks swimming stats

Week beginning 28 July 2008
Distance: 3850 Metres
Time: 1:44:26
Average Speed: 2.21 km/h

Month So Far
Distance: 2660 Metres
Time: 1:9:56
Average Speed: 2.28 km/h

Year So Far
Distance: 15592 Metres
Time: 7:7:7
Average Speed: 2.19 km/h

Sun 3-Aug-08: Session 93 080803

Fitness, Stage 3: Session 93

Target Time 45 minutes

Tip Use a heart rate monitor to check how hard you are working

Warm Up
8 lengths/laps easy freestyle
6 lengths/laps kicking
6 lengths/laps pulling
8 lengths/laps moderate freestyle

Main Set
6 x 8 lengths/laps, 40 seconds rest after each
AS 1 length as steady pace 1 length as faster pace

Warm Down
4 lengths/laps easy Backstroke
6 length/laps easy freestyle

Total Length 86 Lengths/laps (1505m)

Time as RX'd: 35:59

Sat 2-Aug-08: Tone, Stage 4: Session 63

Tone, Stage 4: Session 63

Target Time 40 minutes

Tip Stretching during your work out while your muscles are warm will be more effective than stretching when you are not warmed up

Warm Up
8 lengths/laps easy swimming
4 lengths/laps building your speed each length
6 x 1 length/lap kicking, 20 seconds after each

Main Set
8 lengths/laps swimming steady pace freestyle, 45 seconds rest
6 lengths/laps swimming faster pace, 30 seconds rest
4 lengths/laps swimming at firm pace, 20 seconds rest
4 x 1 lengths/laps sprint, 20 seconds after each
Take a 2-3 minute stretching break

REPEAT ONCE

Warm Down
8 lengths/laps easy swimming any stroke

Total Length 68 lengths/laps (1190m)

Time As RX'd: 33:57