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 !!!

Well done to the Run swindon girls. Started with a mile warm up last night then into holding 4 miles @ threshold pace and then into 2 x hard 400m with recovery.

This morning I was tired but as soon as I started warming up on the turbo I was ready to  go. Remember the hardest part is getting out the door.

10 minute easy, 10 minute moderate, 5 minute intense and 5 minute cool down. 30 minutes done and dusted.

In the warm this am for a light 60 minute spin on the turbo and I have planned a good session for the Run swindon girls tonight.

Hope your all ready :-)

After a few easy weeks of training post xmas it was time to start working on some Tri specific gym sessions.

So after an evening of working out my gym programme for this season it was off to the gym to try it out.

To start with this am: 45 minutes of yogathen off to the gym Swim specific: So started with 5 progressive sets of 5 reps bench press with 3 sets of barbell rotations between sets then moved on to bodyweight chins with straight leg reverse crunch between sets and finished with the classic clean and drop squat press with superman holds on the back extension. good session

Not a chance was I going to risk hitting the road on the bike today so I started with a 60 minute easy spin on the turbo followed by a 30 minute easy run outside skipping the ice.

Agility 1 - Icy roads 0....get in there.

Off to see Mr Paines for a rub down.

Good run this cold morning. 3 miles in threshold after a mile warm up and then a mile cool down

Weights starting to go up. That's what I'm lifting not what's around my midriff. Good gym sesh

Nailed the turbo this am for 40 minutes.

Intervals of 5 minutes on 5 minutes off.

Starting to feel good and still have a couple week of training left for January. So all going to plan exept the Swimming :-(

A nice steady 70 minutes on the bike this am and will be out with the Run swindon girls tonight I have a 5-6 mile threshold session planned.

Time to start hitting the weights.

Power circuit in the gym this am pre ceeded by 45 minutes of yoga.

Out this morning on the bike for 60 minutes at an easy pace followed by a easy 20 minute run

Feeling good training  90% easy 10% hard. Keep stretching those tight quads/hipflexors.

miss the water tho.

Just about to go out for a 25 minute run of 10 minutes at an easy pace, 10 minutes in threshold finished with 5 minutes easy.

How long before its light @ 5am?