Its friday again. Love Fridays ,45 minute bike, 30 minute gym and 50 minutes in the pool. Managed 13 strokes for a length today. Plus hit the bottom off a tumble turn. Think I will stick to open turns when the pool is busy.

Have a great weekend.

Looks like its gona be nice so get out there and run my Forest Gumps.

No wind :-) out on the bike again for another hour. Damn my lights run out.

Really enjoyed last night at Swim Podium. Sets of 25's,  50's,  75's and 100's. Progressing speed on most sets. The hypoxic breathing session Steve designed for me has made such a difference. Im feeling comfortable  holding up to one breath every 5 now and comfortable breathing both sides and it feels very easy when going back to breathing every other stroke.

Out on the bike this am for 60 minutes a mix of easy riding and hard 1 mile repeats. Keep stretching those calves.

A morning off as Im off to Swim Podium tonight with Steve Cryer and the guys.

Calf is feeling really good. Making sure im stretching am n pm. Calf raises 3 x per week and plenty of work on the foam roller.

Not going to run though until a week Wednesday.

A good weekend. I got to get out on and around the route of the Swindon Half marathon this year and it was great to see so many of our loyal customers. Congrats to all the Run swindon girls especially Amy who broke 2 hrs and Ally and Tracy on completeing there very 1st Half Marathon.

I was out on my bike this morning and it was windy. Stayed on the drops for the full 20 miles so not to be blown off however with the wind behind and in my favour I decided to work some high cadence and speed into the ride.

Up at 5 am, out on the bike by 6am, into the gym by 7am, in the pool by 7.30am and finished @ 8.30am Now thats what I call fitting in a session.

Ps the caffeine has worn off so I think I will be in bed by 7pm. Joining me Mrs D? :-)

Out with the girls on their last run before Sunday. A steady 3 miles with a few strides just to keep the legs fast and loose. They are all looking good.

As far as myself the calf held up to about 2 miles and then started to spasm again. After a lot of good work on it, stretching, strengthening, massage, compression etc I think its going to be down to some good old fashioned rest. At least I can still swim and bike.

This morning as the roads where fairly dry I thought I would go for a good hard 15 mile bike however the wind definately made it hard but overall it was anything but good.

Im the big 40 this month and I think im feeling it.

Swimming went well although Im being totally left behind on the turns. My right arm felt weak in the water, must be due to Mondays revamp of the gardern.

Up this morning for a steady 45 minute turbo followed by some work on the calf. Been given the ok to try it out tonight with the Run swindon girls. This will be their last run before the Swindon Half on Sunday. A steady 3 miles with a few strides.

A weekend off from training and yesterday too. As Monday is my day off and the weather was glorious I decided to tackle the garden. With a blank canvas in the new house I could become Alan Titchmarsh for the day. I layed a new lawn and shifted a good few tones of stones. Oh my back hurts. I think thats my gym session taken care off for this week.

So with a missed bike yesterday I was up this morning feeling like I had been hit in the kidneys by Mike Tyson. 60 minute spin on  the turbo followed by a steady 400m jog. Got to keep the calf moving but not to much to anoy it. (little and often)

Swim Podium tonight. I expect to be swimming like a brick tonight after the decision to have a Gardeners World moment yesterday.

Out on the bike at 6am for a steady 45 minutes. Just zipped around town. How warm, then on to the gym for 30 minutes of Crossfit.

Then into the pool for an hour working on Hypoxic breathking sets. They are making a huge difference to my swimming. When I return to breathing every 2nd or 3rd after doing many reps at every 5th, 7th and 9th my lungs feel as big as a whales.

Roll on 2 weeks as Im really missing my run sessions.

On the bike this am. Had planned a steady 45 minutes due to the calf but after a gentle 15 minute warm up I felt like I just wanted to nail it.

I was flying avg 23.3 mph with numerous red light stops and traffic. I really felt I could have maintained  24 mph over my 15 mile route.

Not even a twinge in the calf when on the bike.

Good  session last night in the pool, sets of 300m focusing on maintaining stroke. Must improve my turns as seem to be loosing time on them.

A steady hours bike this morning avg 20 mph.

Easy session for the Run swindon girls tonight just over a few miles as most of them did a 12 mile run at the weekend in prep for Swindon half.

Got to two miles and calf started to cramp so I think its going to be another 2 weeks if I go by my last calf strain.

Im sorry guys, Its been nearly 2 weeks since my last post, however we have been really busy both with the shop and personal.

In the last couple of week the family and I have moved house not far but It gives me a good hill to climb every day to work.

As its the end of the season for me I have had 2 weeks of running due to house move and a problem calf.

My Calf treatment has been regular massage, stretching, Compression socks, Multi vit/mineral, magnesium, calcium and a electrolyte tablet during taining.

A note to oneself and all others if you can get a regular massage a month then do it as prevention is better than cure.

I have kept my swimming, cycling and gym up so they are all going well however a fast bike at a very dark 6am is a bit twitchy.

Off tonight to swim podium with Steve Cryer, really up for it, the few sessions already with the guys and my own session designed by Steve is really making a difference. Must remember not to eat 3 sausages and a plate of spuds 90 minutes before the swim tonight tho.

Tired this morning so to wake me up I felt there was nothing better than a short sharp  turbo session.

10 minute warm then 5 minutes @ 105 rpm followed by 5 minutes @ 95 rpm x 4 then a gentle jog home.

I am the Sweatmonster man.

After last nights swim session I woke surprizingly buzzing. So out on the bike for a light spin for an hour.

Tonight  the Run swindon girls will be doing 15 minute warm up 4 x 800m with a 2-3 minute recovery and 10 minute recovery. Easy session for them.