Big (ish) Training week and training update!

Well it’s been a few weeks since my last post so thought id pop in a quick update.

I had 9 days off work recently and I set aside 7 days of getting some solid training done! As it stood im pleased with what I managed, but looking back, I could definitely have done better sessions. But it’s my first big training week, 12hours was not bad.

Bike-180km
Run - 50km
Swim - 6.7km

The only thing that I felt held me back was achy legs and recovery time. I need to stretch more!!
I also know I should have made a more conscious effort to get up early and swim in the mornings, but I was making sure I had adequate (not at all lazy) sleep before heading out for some bike rides with Andrew.
I have to say on every bike ride, I used my new (used) Giant TCR Advanced 3 2010 Carbon bike and love it to bits!! So much nicer than my tatty old aluminium Giant commuter bike. It allows me to get up hills a lot easier, which is something I struggle with.

However, my most improved area at the moment has to be running. My mileage is increasing week by week, and I find I no longer do any runs less than 14-15km, unless it is a recovery run off road.
I have been running with my buddy Geoff (a.k.a Gareth Hughes) and he has been company for the longer 20km runs.
This Sunday (16th) we have planned to do a KILOMATHON, which is a 26km run. We are not aiming to complete it fast, just get the miles in the legs. It will be our furthest run yet together, and individually. And I have to say im really looking forward to it!
This should stand me in good form for my Half Ironman in June at Lake Bala, North Wales, and lots of hills :-)

As far as the Help for Heroes fundraising goes, I have yet to really push the advertising, but luckily we have a lot of kind individuals at The Dragon Health Club who have started to fill out some sponsorship forms for me, I think im at £100 already.
So if you are able to donate please do, either at the club or at my secure fundraising page:

www.bmycharity.com/Rob Crabtree

The next few weeks will be focused on the run distance off the bike, so will be aiming for 1 brick session per week, starting off nice and easy 50km bike-10km run, and gradually increasing to 80-90km bike-15-20km runs. It is a tiring session but something I need to do, as from past experiences have shown me, I cramp a lot if I have not completed many (if any) brick sessions in training.

The next events for me are:

1. Swansea Bay 5km 8th May - aiming for sub 19:45 (one of my goals for 2012 is sub 19:30, 2011 best was 20:02, and my running is a lot better this year).

2. Tour of Pembrokeshire 12th May 100miles - Hoping Andrew can drag me around in sub 7:00 (that’s his time not mine, no doubt ill let him go after mile 60).

3. Sarn Helen Sportive 115miles 20th May - With the Dragon Health Club members and friends. 1week after Pembrokeshire, so will go nice and easily, and stuff my face at the amazing food stops :-)

4. Bala Half Ironman 1.9km swim, 90km bike, 20km run - Cannot wait, this is my B race of the year!! Having done this distance before in 6:31, id love to get 6:00, however, my bike still needs to improve but im very positive about this!!


I hope you all enjoy reading my blog, even though I have to say I nearly fell asleep typing it! Please follow me on Twitter - @Trirob249 and don’t forget, please please please donate to my Help for Heroes charity; it is an amazing charity which deserves the best of support!!

Thank you!