23rd July - Run

Fahtlek Run with K, 3km, easy

20th July -Swim

Training with SLH

6 sets of:

100m- (25m fast 75m recovery)
100m- (50m fast 50m recovery)
100m- (75m fast 25m recovery)
100m- (100m fast)

Went into the fast lane again today, was so much harder, the recovery was as fast as my flat out pretty much.

Having said that one of the best sessions I have had in ages, middle lane is getting too easy now so am going to stick to the fast and suffer for a few months.

19th July - MTB

Ride out at Bedgebury, Ed and I both feeling really strong.

17th July - Bike

Ride with Addiscombe,

Started out with training group, dropped just before Merstham, rode on my own for next 25km, then caught up by 19mph, worked hard on the front and got dropped a bit later, back via dual carrigeway, 38kmph average for 6km!!

Drove back from Gatwick

16th July - Run & Swim

10km Run to SLH - 45 mins

SLH Swim training:

400m - W/u
600m - Drills
400m - 25m Sprint, 25m Recovery

15th July - Bike

1.5 hour ride around Battle, sprint work with minimal recovery, feeling OK.

13th July - Run

Run out to Woldingham with Kirsty.

9.5km - 1.10 hours, pretty hilly course.