In the pool this am,

300 m warm up followed by a series of drills.

Finished with 5 x 100m with 20 second rest and a 200m cooldown

So after a 15 minute warm up on the turbo and a gentle 5 min run with a few strides it was time for a race prep brick.

15 mile bike, avg 22 mph even tho I seemed to be stopped by every red light in Swindon and 6:17pace  for 5k off the bike.

Pleased with this as it wasnt the most enjoyable bike.

Note: Must do longer bricks early or on Sundays when less traffic.

Nice to have a normal Saturday evening, Crisps, JD n coke and Britains got talent.

Decided to rest on Sunday for race prep brick tomorrow.

Started of this am with chest press and plyometric pressups and chins with box drop chins.

V crunch and oblique raise superset.

In the water for a 10 minute swim and a few bombs... :-)

Hoping to get out tonight for a hill interval session.

Has been a bit all over the place this week due to my dear wife.

Hoping to get the race prep brick in on sunday. Please dont start raining... fingers X

Spinning session this am, short n sharp.... 5 minute warm up 1 minute out of the saddle, big gear, followed by a 1 minute spin @100 rpm x 5. finished with a 5 minute cooldown.

Then in the water for a 200m warm up then 8 x 100m with a 20 second rest followed by a 200m cooldown.

Deadlifts in the gym followed by a quick swim and back home before the wife wakes up.

She is back home :-) but has to have more tests.

After a 10 minute warm up and a few strides the girls run a a 5k threshold around 10 k race pace this evening in prep for the lethbridge 10k.

What a start to the month. My dear wife went into hospital with chest pains probably from oneself causing it to skip a beat or two. :-)

A stressfull time for us all

 I love you dearly T and hope all is well.

ps felt a bit guilty doing a turbo session in the evening after spending the weekend at the hospital.

A steady bike this am, just a recki of the route for my race prep brick.

Rest day today. As im in with Lee Paines for a well deserved sports massage. Not looking forward to this one.

A massive well done to the Run swindon girls last night and a very well done to Kelly on her first session.

Dont do to much running in the next couple of days and maybe just do a very steady 6-10 MAX miles at the weekend or even rest the weekend.

For me this Am it was a leg session of squats, lunges and single leg extensions. All done light with good form.

A little work on the foam roller.

Then into a steady 15 minute swim. Working on the pull phase.

The extra rest and lighter intensity this week is definately making me feel more recovered.

Note: Must get that massage asap

No training this am.

However a good session planned for the Run swindon girls tonight.

10 x 800m @ 1 minute under 10k PB race pace with a 30 second recovery then 5 x 400m @ same pace and same recovery.

Total distance 10k @ 1 minute under 10k PB pace. Not nice.

Start of a back off week.

Woke up this morning glad of the above. My last session yesterday at the end of a good 3 weeks training I think was timed well.

Off to the gym for some abs and foam roller then into the pool for a gentle 15 minute swim. Just wasnt happening this morning.

Early nights, low voume, low intensity,  massage and extra days off this week. Got a race prep brick sunday/monday so will be taking it easy.

Starting to work in some threshold sessions now with 5 weeks to go before my first race.

10 minute warm up with a few strides followed by 1 mile at top end of threshold, 2 minute jog recovery x 3 reps and finish with a 10 minute cool down.

Then off on the bike for a gentle spin for 45 minutes.

The roads were empty. Great :-)

After work on Saturday I really enjoyed a JD or two in the garden.

Sunday was a great day out at Bowood House with my girls. The lake looked good to swim in. Stop it Its a day off.

We saw Patrick Trueman off Eastenders. Yeah Man,  Now don't go stressin yourself, brother.

Speed brick session this am.

10 minute warm up on the bike followed by 5 minutes @95-105 rpm  and quick transition into a 800m race pace run x 4. Finished with a 10 minute cooldown on the bike.

Feeling good.