Swim & Squash

45 mins in the pool. Swam around a mile but mostly in 10 lap sets of repeated drills. Followed this with an hour on the squash court - a tough match too!

Prospect Park

Couple of hours on the bike early evening doing laps around prospect park.

Bike Run Brick (4 hours)

It takes about 35 mins to get from Dumbo to Central Park on the bike. It is only around 6 or 7 miles but the traffic, lights, people and general crowds make getting across Chambers street and mid-town slow going. I put in 5 laps of the park, so by the time I got back to Dumbo the total bike course would have been a little over 40 miles. I then added on my usual 4 mile double bridges running loop. Although the bike was fine the run was quite tough and the legs felt fairly heavy at the end. It was a very hot and humid day which didn't help!

6 mile loop

Slow 6 mile run. Looped out and back over Brooklyn bridge and followed the outline of lower Manhattan. See here for the route map. Very slow pace, 1 hour elapsed, average HR around 142 but a very hot day today though.

Spin cycle

1 hour spin today. A 15 mins easy warm-up plus a 45 min class. The class was tough - the majority of the time was spent out of the saddle with a mixture of sprints and long climbs. Max HR topped out at 180 with an average of 149.

Swimming benchmarks

I've been doing mostly drill work in the pool so today thought I'd mix it up and do a straight time trial at a sustainable pace to benchmark my swim. I put in a 2k swim (20 meter pool) in around 45 mins which I'm pretty happy with although my technique was getting a little clumsy during the last third so I need to focus on keeping things smooth and easy. By these benchmarks my race time would be a little over 30 mins for the Olympic and 45 mins for the half. It would be cool to bring that down to 25 and 40 respectively for race day!!

10 weeks to go!!

So 10 weeks left until the big one - the Mighty Man Montauk 0.5 Iron man !! Training up until this point in the year has been pretty solid but a little fragmented. Overall I'm probably in pretty good shape but need ramp things up and be a little more structured over the next couple of months in preparation for the half at the end of September. Last night I set out on a long run looping out over the Brooklyn bridge and back over the Williamsburg bridge but I managed to get thoroughly lost on the Brooklyn side and ended up taking a very long, convoluted route home through the Orthodox Jewish quarter and then into some dodgy section of Bed-Stuy where I was encouraged to keep up my pace by some fairly aggressive heckling from the local home boys! I ended up putting in a half marathon by the time I got home!! You can check out the final route map here