Weekly Update 1

The end of my first proper week of a slightly tweaked programme, with a focus on my swim technique and 10k speed as the triathlon season approaches.

Monday was tough, I raced the Hillingdon Duathlon on Monday. (Thanks to everyone who gave up their time to help marshal.) I won the race but had to work hard on the first run when Jake Shelly set a tough pace leaving T1 in 9:55. Fortunately I made the time back on the bike and finished in 38:38.

Two track sessions have left my legs in shreds (many thanks to Dave Knight for one of those.) 40 x 200m and 6 x 1200m were two tough sessions but hopefully they'll pay dividends in the coming weeks.

Four swim sessions was quite a change from previous efforts. Upping the distance from 4000m/week to 10000m/ week was a challenge at first but towards the end of the week my feel for the water was starting to return (it's a while since I've felt as good as Friday's 3k session).

On the bike I've been increasing the speed with a little less distance - a 20/20 session on the turbo, a track session with two 30min "sweet spot efforts" and a longer recovery ride with the Hillingdon guys on Sunday.

The focus for next week is peaking on Friday with a rest on Saturday as prep for next Monday's Thames Turbo Race...watch this space.

John