Just finished my dinner and about to sit down for an Espresso before I'm off tonight for 1 hour of lung busting length's in the pool.

Where's my oxygen mask? I wish I was a fish.

With my bike still under the weather it was a nice easy 4 mile run @ 8 min/mile pace.

No training at the weekend.

Well it was my little one's birthday so I spent the whole weekend eating sausage rolls, cake, crisps and rolls. oh and a Pizza Express too.  Yes that's a whole one.

A bit of a lay in this morning.  Up at 5.30 an extra 30 minutes in bed.  Much to Mrs D's annoyance. Over 10 years we have been together. I dont know about you but it's her breathing - in and out, in and out (John Bishop).

Anyway moving on. Gym n swim this am. Saw Mr Cryer at the pool.  He's planning a 400m time trial in a few weeks. So Warm up, shave every single hair on my body, speedsuit on, oh and where's my flippers. Bring it on !!!

Its my beautiful little girls Birthday this weekend so no training and plenty of cake 'n' sausage rolls.....  Lovely Jubbly

Just got up. How dark?

Getting ready for another overgear session on the turbo. 30 minutes of 3 minutes on @75 rpm followed by 2 min light spin @90rpm x 5 reps.

Give me my coffee now!!!

Felt great in the water last night.  Sets of 75's plus 4 minute swims increasing pace each minute with some fast 25's thrown in.

Rest this morning. Having a back off week this week however will be out with the Run swindon girls putting them through their paces tonight.

Shout out to Mr Hallett, Tonner and Nielson, well done guys last night. good sesh.

Morning off, however calves are feeling tight due to yesterdays over gear session, must be carefull !!!. Lots of stretching today as I'm off to Swim Podium tonight.

My poor bike is broke.

The shifter for the rear is broke so my gears are stuck in the biggest gear.

Well that can only mean one thing - an overgear session on the turbo.

3 minutes over gear @ 75 rpm, I can still shift the front so managed a  2 minute light recovery @ 90rpm between each, x 5 sets then straight into an easy 20 minute run @ 8 min/mile.

Turned 40 and im already forgeting to post.

Good week

Monday: 30 minute run then gym then 1 hour in the pool

Tuesday: 45 minute bike

Wednesday : 60 minute spin session followed by 4.5 miles in the evening with the Run swindon girls

Thursday : 40 minute interval turbo session

Friday : 30 minute run then off to the gym for some power moves followed by 1 hr in the pool

With all the sausage rolls, fondant fancies, scotch eggs and BD cake I'm really fueled up. 40 minute steady bike and a 15 minute comfortable sub 7 min/mile run. Calf good.

Its my Birthday. 40 today.

Bald, every joint cracks and pops in the morning,loss of memory, still get spots, have more hair growing out my ears and nose than on my head.

However, I still look fine in a wetsuit if I do say so myself.

Day off.

Damn weather.

50 minute turbo.

10 minute warm up

5 minutes hard @ 105 rpm / 5 minutes light spin @ 95 rpm x 4

A steady 45 minutes out on the bike this am,  caught in the rain. My poor bike.

Good session by the run swindon girls.

Mile 1 : warm up.

Mile 2 :1 mile 10k race pace and below

Mile 3 : 800m x 2 with a 30 second rest between

Mile 4 : 4 x 400m with 30 second rest between.

Mile 5 : cool down.

I covered 3 3/4 mils with no problems to the calf

Swim podium this evening. 8 minute swim with 10 second bursts. Followed by sculling and fast bursts for 25-50 metres. Good session.

So my first brick in a while.

Good news a steady 40 minutes on the bike followed by what I thort was a comfortable 10 minutes off it, very pleased as was running sub 7 min/mile and no calf probs.  Great.