29 August - run

1.25 hours moderate running with Gary. Easing back into things after the toe. Feeling ok today, just a bit heavy leggedand low lung capacity.

28 August - run

6 km easy run with Kirsty. stubbed toe today and seems to be better since. No major problems, just felt weak

20-27 August - various

Since foot injury have spent a lot of t 2.ime on core and strength. Averaging 45 minutes a day. 27th August did 2.5 hours of cycling out to hever and back. Very hilly and went fairly hard.

19 August - tri project olympic triathlon - pb

Olympic race at Thorpe. Felt very relaxed gong into the race which I think improved my performance. Swim 23.48 -pb and felt quite easy. T1 - 56 secs including fall detailed below Bike 1.06.34 - pb. Felt strong, still think I could go faster if I can up consistency T2 - 36 secs Run - 36.42 -with a broken toe Total 2.08.36 - big pb. Coming into t1 I fell and cut my feet quite badly. Broke my right toe. Nothing else broken. No training for a few days. Just core work.

17 August - run

Easy 45 min run with lots if stretching. Left hamstring very tight.

15th August - Run

15 min cycle w/u 1 hour 10 min run with Gary (around 9 miles). 15 min cycle w/d Legs are in bits, really enjoyed it and no significant pain just hamstrings and quads tight and full of latic acid. Day off tomo.

14 August - Run (Track test session 5km, 1 mile, 400m)

Track session at Battlebridge track with Paul Hone timekeeping. 2km warm up Then the following: 400m 200 00:28.44 400 00:56.26 00:27.82 00:43.18 130.29% 1mile 400 01:06.76 01:06.76 800 02:17.80 01:11.04 1200 03:33.51 01:15.71 1600 04:45.42 01:11.91 1mile 04:47.14 03:43.13 128.69% 5k 200 00:36.86 01:13.72 600 01:58.08 01:21.22 1000 03:18.23 01:20.15 1400 04:37.80 01:19.57 1800 05:57.17 01:19.37 2200 07:17.61 01:20.44 2600 08:38.05 01:20.44 3000 09:57.55 01:19.50 3400 11:17.67 01:20.12 3800 12:37.05 01:19.38 4200 13:55.85 01:18.80 4600 15:14.17 01:18.32 5000 16:27.98 01:13.81 12:37.35 130.45% 400m 200 00:30.91 400 01:01.63 00:30.72 00:43.18 142.73% Crazy hard session. legs had a little lactate to start with but overall pretty dis-satisfied with the speeds. will work hard and try again.

13 August - Run and Core

Morning 10 minute run, 10 minutes core (in particular lunges), 10 minute run.

12 August - Core

30 minutes core work

11 August - BWTT (New PB)

Banstead Wood park run Went out with a couple of early leaders to the downhill. Felt really good so pushed on and dropped them. 7.57 mins at the halfway, unexpected as felt easy. Suffered after the hill and just tried to keep the effort level high. Ran hard to the end but legs felt really tired from hill session towards the end. 16.21 mins, PB by 9 seconds.

10 August - Run

9 mile hill rep run with conditioning. 2.5 mile warm up 3 laps of: 20 leg raises on bar, 3 minute steep hill effort, 5 minute recovery 2.5 mile warm down. Really really hard session.

8 August - Woldingham Aquathlon

Hard week of training building into this with some shoulder pain. Took the swim fairly easy although shoulder now feels better than before the race! Went OK on the run, not out of control but in fairly decent shape. 6.38 - Swim and T1 16.35 - Run 23:13 - Total time 1st place and PB, previous results of Woldingham: July 2011 - 7.29 + 17.05 = 24.34 (2 extra swim lengths) July 2012 - 6.29 + 17.17 = 23.46 August 2012 - 6.38 + 16.35 = 23.13 Pleased with the run time, actually 6 seconds quicker than Hugh Tory which surprised me.

7 August - run

9 mile steady run with SLH. Legs feeling the past Weeks work.

6 August - run and core

25 min run, followed by 1 hour of core work in whyteleafe

5 August - Run

6 mile run over Riddlesdown with 20 minutes of conditioning at halfway.

3 August - run

5 mile interval run on tired legs. Good session.

2 August - run

10 mile interval run over to happy valley, very hard very good session.

1 August - bike turbo

5 min warm up, 10*1 min hard, 2 mins easy, 5 min warm down Shoulder sore from swimming.