24 July - brick session

One hour hard bike - 20 mins hard, 5 min easy then various intervals up to 90%. Seemed to get stronger after the break. 20 Min warm up run 8*90 second effort with 60 second recovery 15 min warm down run.

23 July - long run

Long easy run with Kirsty. 2 hours, 17 km. no problems

22 July - bike

Watching bens Ironman. 48 miles at varied effort, 60-90%. No bike shoes so sought knee troubles but nothing major.

21 July - run

Easy 6 mile run in Chester. All ok

19th July - bike strength

Turbo session. 10 min warm up 10*1 min full effort, 2 mins easy 5 min warm down

18th July - Run

40 minute moderate run with warm down stretch, everything felt OK.

17 July 2012 - Bike Power test

10 min warm up

30 min power test. Averaged 250 watts, middle 15 mins was strongest.

Further results to follow.