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.