27th Oct - Run

Run with SLH.

2.5 mile w/u
30 mins @ 80% effort - 8 * 0.5 mile laps - hilly.
0.5 mile w/d

No ITB, calf still a little weak but not painful.

26th Oct - Bike

Cycle to and from work (via Reigate)

around 40 miles

24th Oct - BWTT - Run

Banstead Woods: Really muddy and a bit of a nightmare in road trainers.

1st Place
17:45 mins

Went hard from the start and really felt it.

23rd Oct - Swim

Training with SLH, drill work. (Stroke+time = around 80 (50m))

21st Oct - Fell Run

Quick stop off in the peak district while travelling with work. Started next to Kinder Scout then out over towards Edale (up Losepike hill I beleive).

1 hour 45 mins of serious ascent/descent. Kept up a decent pace with no ITB (few occasional stretches). I would guess around 12 miles covered. Legs were tired at the end.

20th October - Gym - Lats

10 min w/u on the rower.

8 * 10 lat pull down - front (Max 55kg)

6 * 10 Lat pull down (Max 50kg).

Variouse conditioning/strecthing

5 min run w/d

19th October - Gym - Cardio

3 * 10mins on the x-trainer 60, 70, 90% efforts.

2 * 10 mins on the bike 70, 80% efforts

15 mins Stretching

IM Training

IM Training starts as of today, 3 months of strength work up to around Jan 10.

8th Oct - Run

10-12km easy/med paced run up Sakurajima Volcano. Uphill out, downhill back, legs were pretty tired at the end.