A good week of training down. Grid roller, yoga, golf ball and a monthly massage keeping me pain free.

So I have my first race booked and paid for ,a lovely Valentines prezzy from the wife, entry into Blenheim Triathlon.

Really pleased with my training. Base fitness is all good and now start to increase the intensity a little this week.

A hard session last night at Swim Podium, got dunked at the wall.

This morning I finally got out on the road on the bike. Dry with no ice. sounds like a drink.

Tonight the Run swindon girls will be put through thier paces. 800's and 1 mile repeats.

Great session last night in the water. My Hallett and Tonner looking good.

So this morning my body was telling me nice and easy please.

45 minutes steady spin on the turbo.

Back a little tight after y'days deadlifts. Where's the grid?

So its Valentines. Left the wife in bed asleep for a sneaky affair with the DUMB BELLS.

Back home to see her over the moon with her prezzies.

then this evening Im off to Swim Podium. Hey I bought her the complete set of Desperate housewives, bottle of champers and some strawberry champagne truffles.

Shes more than happy to be on her own with all that lot. I would only get in her way.

Love you Trace xxxxxx

A steady 1 hour 10 minute turbo @ 90 rpm followed by 15 minute run @ threshold pace and a 5 minute cool down @ easy run pace.

Feeling fast on the run.

A very cold but very beautiful 6 miles on and off road. Easy running

Up this morning bright n breezy. Run specific gym workout followed by some technique work in the gym.

Im in the water looking out at the untouched snow. What a picture. Just rewards for an early start. Lovin it

Well done girls.

Great session to those who braved it.

1 mile @ easy run pace, 1 mile @ faster than 10k pace) 800m @ easy run pace, 800m @ 5k pace) 400m @ easy run pace, 400m @ 5k pace)

then back up 800m @ easy run pace, 800m @ 5k pace) 1 mile @ easy run pace, 1 mile @ faster than 10k pace.

Over 6 miles covered no rest between sets. Brilliant

and for me this am

10 minute warm up on the tubo followed by 2 minutes flat out with 1 minute recovery x 7 reps. finished with a 10 minute light spin cool down. Im knackered

A week of training from my last post and all is well in the world of me.

Running is good

Biking is good

Swimming is good

Strength in the gym is good

Flexibilty is good

Happy with where I'm at for the time of season. January's targets all hit.

Great session last night at Swim Podium ive got my mogo back in the water. Tonight for the Run swindon girls we have some 1 mile repeats. With a few key weeks left before backoff'sville prior to the Bath Half Marathon it's time to get some speed in the legs.

Last friday was a gym n swim. Saturday a steady 6 mile run. Rest Sunday, Monday a 60 minute turbo session followed by a 20 minute run.

Blasted my legs y'day am after yoga. Sqauts supersetted with barbell squat jumps. Hang clean split lunges...bad ass exercise. Side planks, Glute/ham bridges finished with cable side leg raises.

Then off to swim podium. Great session as per usual however I was allover the place. Just managed to hang on and survive whilst sharing a lane with 2 very slight and very fast teenagers.

This morning was a steady 60 minutes on the turbo. To cold to go outside.

and tonight.... Wrap up girls its gonna be a cold one.

Well done girls last night. All looking really Strong. Mile and a half warm up. 1/2 mile climb @ 1/2 marathon race pace into 400m under race pace, slow recovery x 3. Finish with cool down. For me this am a steady 60 minutes on the turbo.

Easy week for me so this am was a steady 30 minutes on the turbo.

However tonight the Run swindon girls will be working a little harder. Working on leg strength. Hils, Hills and more Hills

Started this am with 45 minutes of yoga then off to the gym for a great session focusing on bike specific exercises.

Just got home from Swim Podium. a month out of the water left me feeling a bit nervous however my swim fitness was down and technique felt a little ropey but im pleased considering. Lovely to be back in the water. 

Thanks Steve.

60 minute bike outside, hooray!!!! followed by a 30 minute easy run. No problemo

Of out for a build run.

10 minutes @ Long easy run pace

10 minutes @ easy run pace

5 minutes into lower end of threshold pace

5 minutes into upper end of threshold pace

finshed with 2 x 100m strides with 2 minute jog recovery

5 minutes cool down @ easy run pace.

There is water in the pool. repairs are done and they are starting to fill up the pool. So hoping for some swim time next week.

Great gym session this am.

Run specific :

1: 5 x 5 squats supersetted with squat jumps

2 : hang split snatch, wow, now thats a great exercise superseted with side plank raises

3 : Cable balance side leg raises superseted with Plate glute bridges

Work that backside. Buns of steel !!!