14th Jan - Run

7 mile run in the snow at lunch - 50 mins

Foot is really painful from the crash, think I need to rest for a couple of weeks.

Hurts even to walk.

13th Jan - Bike (T)

1 hour on the turbo as foot is still hurting from the crash.

10 min w/u
10*1min single leg drills
5 min easy, 5 min hard, 5 min med, 5min hard, 5 min med, 10 min hard, 5 min easy

12th Jan - Bike (T)

Turbo Session
1 hour (5 mins Hard, 5 mins Med)

11th Jan - Gym

Gym session:
10 min w/u on X-trainer
8 * 25 Full lat pull down
2 * 25 Chest fly
3 * 25 Shoulder Press
5 * 25 leg press (single and double)
2 * 25 ITB strengthening.

9th Jan - Run

7 mile run with the lady. cross country in pretty deep snow. Medium pace made harder by snow.

8th Jan - Bike (Velodrome)

3 hours on the Velodrome in Southampton.

Really good fun, hard work in the cold.

Crashed which was actually quite good fun. Got a nice big friction burn on my hip!

7th Jan - Swim

500m - W/U
450m Drills
10 * 100m off 1.50 mins (with paddles)
450m breathing drills (3,5,7 stroke)
10 * 100m off 1.50 mins. (ave. 1.40)
400m w/d

Feeling pretty strong, still had quite a high level of strength at the end. Pretty pleased.