6th Jan - Run

10 mile XC run withMike

Selsdon - Riddlesdown - Whytleafe - Succombs hill - Sanderstead - Selsdon

1.25 hours

Really hard run in the snow, thighs felt raw from last night but everything else behaving.

5th Jan - Gym

Gym session with Mike.

10 min hills on treadmill
6 * 25 reps 20,40,50,50,40,25kg on each leg. Right leg is starting to get much stronger.
10 min on x-trainer
5 min on stepper

4th Jan - Swim

SLH training. Middle lane as still feeling a little coldy.

200m w/u
800m drills
9 * 100m (my 100m 1.25 mins, rest around 1.45 mins with 20 sec recovery).

3rd Jan - Brick

45 mins interval on turbo followed by 45 mins easy run.

Bike was pretty hard especially with a cold. Run was fine, legs are feeling really good, f'ing cold though, t shirt and leggings. not ideal.

2nd Jan - Bike

1 hour session on the turbo, got a cold and feel like crap.

30th Dec - Run

Orienteering with Jim and Maurice (1 hour) awesome fun.

28th Dec - Fell Run

Fell run up in the lakes with Jim, 2 hours 10 miles. No ITB.. brap