26th Jan - Swim

Training with SLH

400m - 7.30 mins
300m -
200m
100m
100m
200m
300m
400m - 7.50 mins

Total time about 45 mins.

Took 1 minute break in between each set, the first 400m felt awful but after that felt fine.

25th Jan - Run

20 minute run, feeling the best I have felt for about 6 months, no pain at all (including no ITB)

23rd Jan - Bike

2.5 hours at Bedgebury on the mountain bikes.

22nd Jan - Gym

30 minutes interval training on the cross trainer, feeling much stronger.

20th Jan - Gym

250 Sit ups
15 mins Calf workout
15 mins Forearm Workout

19th Jan - Gym

Trip to the gym as on an away Job

600 Crunchies
15 mins on Excercise Ball Stomach Work
15 min easy pace run (knee felt a bit stiff again)

18th Jan - Bike

Ride out to Woldingham on the training tires, really hard work but feeling pretty strong.

58 mins

17th Jan - Bike

Mountain Biking near Hastings, out on a single track course, around 20-25km.

There had been a lot of rain so was really muddy, the most fun I've had on a bike in ages, knee felt a tiny bit stiff but OK I think

90 mins hard Cycling

16th Jan - Run

Quick 15 min run to ease the knee back into training, knee felt a bit stiff but otherwise fine.

12th Jan - Swim

Training with SLH

4 * 100m Warm up (Ave around 1.53 mins)

3 * 250m Drills

5 * 150m Main set (3.10 mins)

2.37 mins
2.47 mins
2.48 mins
2.52 mins
3.02 mins

Total 750m Time: 14.06 mins

Felt quite comfortable aerobically, just need to work on strength now.

11th Jan - Cyclocross

75 minutes - Riddlesdown downs

Really hard, really good session, downs were quite muddy so fell off 4 times, but really good fun. Running up the hills with the bike felt fine on my knee which is a bonus.

10th Jan - Run

First Run since injuring my knee,

3km - easy pace.

Knee felt fine so fingers crossed should be back in training.

9th Jan - Swim

Training with SLH

4 * 50m Warm up

4 * 50m sprints - Average 44 seconds (62 stroke count!)

600m Drills

4 * 50m working on speed but lowering the stroke count - Average 44 seconds (Stroke count 42)

4 * 50m sprints

Warm down

Total Distance - 1500m

5th Jan - Swim

Training with SLH, haven't been swimming for over a month so was pretty awful.

400m TT - 8.32 mins

My worst 400m TT to date, felt like my arms were going to fal off by the end.

600m Drills

10 * 100m @ 2.20 mins

2.10
2.04
2.08
2.08
2.12
2.15
2.16
2.17
2.16
2.20

Not the best, but at least I got through the distance which seemed unlikely halfway through.

24th Dec - Bike

Ride with Kate and Ed out to Boxhill, had a really bad cold for the week and a half before so was not feeling my best. Took the cyclo cross tyres out to make training a bit harder.... was an absolute mission, not doing that again.

40 miles approx