30th June 2007 Swim

London Fields Lido 3km (WETSUIT)

52:43.8 (PB)

Felt brilliant, really good swim in the rain and a massive PB (wetsuit makes a huge difference), quick recovery afterwards. Eight days to go until the IRONMAN!

500m splits:
8:16.2
8:45.1
8:58.0
9:04.4
8:51.5
8:48.6

24th June 2007 Swim

London Fields Lido 3km

59:44.2 (PB)

First 3km swim session sub-1 hour! Feeling good. Bilateral breathing for first three 500s.

500m splits:
9:30.2
10:06.1
10:21.2
10:12.8
10:06.7
9:27.3

21st June 2007 Run

Vicky Park laps

45 mins easy, probs 11km

Tight calves after race. Had been aiming for longer session.

17th June 2007 - RACE - UK Ironman 70.3 Triathlon

Wimbleball, Somerset

Total time: 5 hrs 55:32 (PB) - - - - - - - - - - -6h 12 in 2006

1.2 mile Swim 35:43 (PB)
T1 5:05
56 mile Bike 3:30:38 (PB)
T2 2:23
Half Marathon Run 1:41:48 (PB)

13th in M18-24 age-group (out 0f 44), 5th Briton. The bike course was v.hilly and I suffered more than last year (although this year I went marginally faster). I passed about 50 people on the run leg and am v.pleased with this time on a hilly off-road course. Overall a lot less tired after the race than in 2006, and it was good to get PBs in all 3 disciplines - looks good for Ironman Austria. Will need to work on bike endurance for hilly courses!

12th June 2007 Bike+Run Brick Session

Vicky Park laps

Bike 35 mins (medium/fast)
Run 20 mins (easy)

10th June 2007 Run

Vicky Park laps

11.29 km (Nike+) in 53:16
Easy pace
Average pace 4:43 / km

7th June 2007 Run

Vicky Park laps

21.56 km (Nike+) in 1 hr 25:19

Good pace, getting progressively quicker, nice evening run
Average pace 3:57 / km
1/2M split time est. 1 hr 23:30

3rd June 2007 Run

Vicky Park laps medium pace

22.93 km (Nike+) in 1hr 39:40

Pretty steady, great weather, v.warm.
Average pace 4:20 / km
Half marathon split est. 1 hr 35:00

1st June 2007 Run

Barcelona

45 mins running medium/fast
15 mins swimming cool down

Feeling easy and pretty fit.