Four mile 'Cool down' run

Did the figure of 8 loop around Sandbach again this evening as a 'cool down' to yesterdays 'Long run'... 4 miles in a leisurely 39 minutes and 34 seconds. Really helps to ease the stiffness out of the legs!

Long Run Day ~ 14 Miles and into new territory!

Longest run we've ever done today... 14 miles! A slight extension on the route we took last week out from Sandbach through Bradwell Green and Brereton Green to Brereton Heath country park. Around the lake and back the same route. 14.02 miles in 2 hours and 20 minutes averaging around 9 1/2 minute miles... Stiff legs now!

Midweek run in the sun (and a swim to follow up)

Managed to get a run in this evening just before sunset following a warm sunny day so nice conditions for a change! Ran up through Sandbach to the Romping Donkey Pub in Hassall and then back along the canal towpath (which was heavy going) and the Wheelock rail trail home again. 6.4 miles in all in 56mins 54 seconds. Lovely run :-)

Followed it up with a family trip to sub-aqua club this evening and a bit of a splash... Did a timed 400m swim to get an idea on times for the Pwllheli Sprint Triathlon pool swim stage on 27th March... 9mins 25 seconds. Not the best time ever but not bad in baggy board shorts :-)

Triathlon Swim training session

The coach was away today but left an 'endurance' training session for us! 1,400m swam in total (56 x 25 mtr lengths) consisting of warm up and 200 metre steady/sprint mixes, some stroke technique and a cool down. Really enjoying these sessions. A great crowd a coach and a redeeming factor for Total Fitness.
Looking forward to rest day on Wednesday!! Might have to rethink the training schedule to get a rest day in before the swim session to make the most of it?

'Cool down' figure of 8 run around Sandbach

This week's cool down run after Sunday's long run was a 4.2 mile figure of 8 around Sandbach in heavy rain :-( 38 minutes and 37 seconds in total

Long Run Day ~ 13 miles!

A great run today at a really comfortable pace. Headed out from Sandbach along country lanes through Bradwell Green and Brereton Green to Brereton Heath country park. Did a loop around the lake stopping for a drink before returning the same route. 13.4 miles in 2 hours and 15 minutes averaging 10.08 minute miles.

Thirteen miles on the bike

A ride out on the bike mid morning just after the rain stopped. 13.2 miles through Sandbach, Hassal, Winterley, Crewe and back 1 hour 8 mins averaging 11.4 mph (stopped en route for a break to take in the country views :-)

Five mile run

Short on time this evening but managed to squeeze a 5 mile run from Sandbach to Winterley and back withing the hour I had available (45mins 15 seconds to be precise!).

More good news... Got a message back from the Pwllheli Triathlon organisers to say they'd accept my entry application even though entry has just closed. So, my first Triathlon is now set for Sunday 27th March! 400m pool swim, 12 mile bike ride and 3 mile run... I might skip my 'long' run training that weekend :-)

Swim Training

Another realy tough swim training session this evening. 1,875 metres this evening (72 x 25m lengths)! 400m warm up, a mixture of stroke improvement drills, some 'ladders' (sprint lengths interspersed with slow swims... Fartlek I guess?) and a 400m cool down. Great session!

Oh! And received my first donation today for my RNLI Triathlon... £30 off to a flying start :-)

Figure of eight run around Sandbach

Cool down run around Sandbach this evening in a chilly 3'c. 4.2 miles in 39 minutes flat. Averaged 9mins 14 secs per mile. Felt good :-)

Ten very wet miles!

'Long run' day today. A grey and windy morning developed into persistent rain as we ran! Had decided to pull the distance back a bit this week so did a 10 mile loop out of Sandbach towards Middlewhich, down Tetton Lane in Moston and around the country lanes to Ettiley Heath. Along the Wheelock rail trail and back through Sandbach centre home.

10.03 miles in 1 hour 31minutes and 54 seconds. Average of around 9mins 12 secs per mile. A lovely run and felt great despite the rain :-)

More news! Have entered the Liverpool Triathlon Sprint Distance event on 26th June (750m open water swim, 20km Bike Ride and a 5km run)... It's only a month after our Edinburgh Marathon... Hope I'm not biting off more than I can chew! :-/

Weight Training

My Boss' retirement doo this evening so stopping over in a hotel near work. Managed to grab 40 minutes weight training in the gym before going out and lifting several pints... All Good :-)

Hard as Bricks!

Did a Triathlon cycle to run 'bricks' session this evening... Cycled 5.5 miles in 22 minutes 22 seconds averaging about 15mph then ran 3.5 miles through the Wheelock valley and back in 30 minutes 54 seconds (averaging 9.03min/mile). The run really did feel like I had bricks strapped to my legs! So tough!

Swim Training

Loving the Triathlon Swim training at Total Fitness (about the only good thing about the place as most of the Gym equipment is in desperate need of repair). 1,350 metres swam this evening (54 x 25 Metre pool lengths) consisting of 400m warm up, 200m leg pull, 3 x 200m swim, 100m IM leg kick, 50m IM sprint. Absolutely exhausted at the end of the session once again but really feel my stroke is coming on as a result :-)

Figure of eight jog around Sandbach

Trying to find some differnet routes to run close to home that are streetlit! Did my 'cool down' jog after yesterday's 'long run' this evening mapping a figure of 8 around Sandbach. A tad over four miles in 39minutes and 3 seconds (average of 9 mins 15 secs per mile). Really helps to loosen up the legs again :-)

Long Run Day... Eleven Miles

Very windy and grey today with the odd spot of rain in the air but thankfully it held off for the duration of the run. Another lovely route along predominantly country lanes. Through Sandbach, Malkin's Bank up to the Romping Donkey in Hassall. On towards Winterley then back through Wheelock and Etteley Heath to Sandbach. 11.2 miles in total in 1 hour 48 minutes. Averaged 10 minute miles but this included a walk warm up and cool down and also a stop at the shop for some water en route... Felt a good pace :-)

Short brisk run

Short on time this evening so ran a quick pace 2.25 mile run this evening in 19mins 34 secs

Swim training

One of the toughest swim training sessions I've done to date this evening! 1,250 metres in total (50 x 25 metre lengths) of various stroke improvement techniques... Warm up swim, trailing finger tips, head up/head down, swimming with 'paddles' and leg kicks with a float and a cool down swim. Absolutely whacked!