Well done last night to the Run swindon Girls.

For some who have Bath 1/2 on Sunday it was a steady 3 miles with a few 50 m stride outs. For the others who are doing Reading 1/2 it was 4 miles @ Threshold.

 A big well done to Katherine who is flying at the moment. A combination of regular long easy runs combined with Tempo and speed work she is flying and well up for Reading. Well done all.

I biked the session last night just to keep of the legs  and I was freezing. Much sooner had run.

This morning another comfortable 60 minutes on the Turbo.

A week of mixed emotions.

After my first speed session off the bike last week for this year the calves where a little tight however a timely massage on them put paid to that and by the end of the weeks training they where feeling great.

However on Saturday a 40 run run of easy, threshold a hard 5 minute efforts caused the calves to tighten again. Frustrating or what.

So Im going to take this week of running. Still swim, bike, gym and yoga.

I think that its time to get my "calves as strong and as big as cows" My lovely wife describes them like my Granns. Thanks babe, Yes your bum does look big in that dress...Final result  1-1.

However my 400m time trial in the pool last night @ Swim Podium was awsome. Stayed calm and focused throughout. So focused I missed the 2 lengths to go board and ended up doing 18 lengths. However I set a pb of 6 minutes 15 seconds for the 400 finishing feeling really comfortable. I think I might of got another 1 or 2 seconds off that had I seen the 2 lengths to go board. Well pleased.

Easy 60 minute turbo this morning.

My legs are in bits after y'days gym session.

A nice easy 40 minutes of running for the girls last night as most are tired and weiry from all the dedicated hard work. Well done girls.

For me this am nothing more than 35 minutes of light spining on the turbo. Got a hard run coming up this Saturday and Brick session for next Monday so need to be fresh.

All going to plan. Loving the sunshine.

So, training starts to step up now.

Good weeks training last week finishing up with a great 40 minute threshold run around the lakes and the canal on saturday morning and a 1hr 10 minute hilly bike followed by running 8 x 200m ( 1 hard,  1 easy) and 10 minute cool down this monday.

A well deserved Massage afterwards helped big time followed by a light swim.

Took y'day off as it was the wife's b'day.

Today started with 30 minuters of yoga followed by a 30 minute run specific power session in the gym.

Tonight the Run swindon girls will be split some pushing threshold and some taking it easy after thier 11-12 mile run last weekend. I will be taking it easy.

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. Mr 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