Running

Easy 6 mile run tonight, wanted to take it easy on the quads.

I've got some races coming up - The Thames Turbo Sprint Triathlon on the 27th August, Southern XC Series Rounds 4 and 5 MTB races which take place on the 9 and 30 of September respectively. Really looking forward to them.

Have also applied to my Tri club to be put forward for the British Triathlon coaching course. I'm really excited about this and I'll let you know how it goes....fingers crossed.

Bike ride - 55 miles

Lovely ride in the Surrey Hills today, 55 miles in total. Was more of a social ride, but I worked hard on the hills.

Quads back to normal now.

Injury time

Here's a lesson for you - do NOT try speed work if you haven't been running for a while. I suffered the consequences of Monday's hard session - partial tears in both quads. They haven't been that sore since the Marathon!

I'll be taking it easy for a few days to let them heal

06/08/07 - Track session

Back to running this evening, and boy was it a shock to the system. My brain couldn't understand why my legs were not pushing pedals when I was working hard! The 8,400m session looked like this:

Warm-up

All reps were done at sub-10km race pace

1x400m - 1m 36secs

Rest

2x400m - 3m 06secs

Rest

4x400m - 6m 16secs

Rest

8x400m - 14m 28secs

Rest

4x400m - 6m 36secs

Rest

2x400m - 3m 02secs

Warm down