Daily Training….


If you follow, or have come across this blog you will notice that I am currently putting together New Year…New Challenge posts.  The aim is simple – try and get yourself more active but not just from a physical perspective.  This week is about not procrastinating and getting something done that you have talked about.  I too am taking this on as I prepare for Outlaw.  So, my new block of training revolves around increase in training.  My plan is to increase to 2 training sessions per day.  I will still be working soley around aerobic training, but I will be increasing the training to ensure that I cover 2 different phases of training each day.

Today was swim and run.  Both are going well and I am now pushing on the distance, but staying aerobic within both disciplines.  Todays sessions were:


  • 400m warm up
  • 3 x 800m split 200m pull, 600m swim
  • 200m cool down

A pretty simple set but worth doing.  The main concentration on this is pacing.  I ensure that I count my stroke rate every 4 length to make sure that I am not slacking off (too much) towards the end of each 800.  I will stick with this, but Apr will increase to 4 x 800s and May to 5 x 800s.  I am also going to look at dry warm ups rather than warming up in the pool.  Whilst you get the opportunity to have a little swim prior to racing, I beleive that if I can get my body used to preparing out of the water when it comes to race day it should be ok.  I’ll keep you posted on how I get on with this.


  • 90 min track run @aerobic pacing.

Again, back on the track.  I am getting used to the monotiny of track running for long periods, but I have also taken myself away from running circles from time to time.  The track run is primarily there for two reasons.  Firstly, it helps me pace on a flat route.  The Outlaw run is pretty flat, so if I can get the pacing right now, hopefully it will work come race day.  Secondly, I need to be able to stay focused on the run.  I don’t want my mind to wander as this could cause me to run too fast or too slow.  Staying focused on the pacing will hopefully allow me to hit the run in the time that I want to achieve.

A good training set today.  2.5 hours of training and feeling good.  Swim and Bike tomorrow.

Have a fit and healthy day

Rob 🙂

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