10 Sept - Bike

1 hour 10 min ride to work via tatsfield. feeling OK, ITB there but not a problem.

7th Sept - Bike ACC

Ride with Addiscombe 20 mph group.

Averaged 20mph to the Cafe with 70% of time spent on the front. Felt OK.

Easy ride home (18.5mph average)

ITB slightly upset but a lot better than running.

5th Sept - Run

Run with Mike B and Pies. out to Shirley hills. approx 4 miles. Feeling effortlessly strong but ITB tight throughout.

Going to have to back off training again :s

4th Sept - Run (Track)

Structured Track session at battlebridge running track.

2,800m warm up
5 minute plyometrics
2,000m @ 6.22 mins (aiming for 6.18 mins but dropped off in final lap)
3 minute break
2,000m @ 6.35 mins (aiming for 6.18 mins but dropped off in final two laps)
2 minute break
1,000m @ 3.09 mins (aiming for 3.09 mins, felt fairly easy)
3 minute break
2,500m warm down

I just could not hold the 2,000m at 15.45 min 5km pace. 1km felt fairly easy despite being at the end of the session. So I guess speed endurance needs work.

ITB OK during session but slightly tight afterwards.

3 Sept - Run

Easy 6km run with Kirsty including one 1.30 min hill effort. Still very slight ITB in right knee.

1 Sept - Run

12km hilly run with Matt on his wedding day.

Still very slight ITB  in right knee.

31 August - Run

Morning run with Kirsty on Bodmin Moor - 10km hilly in about 1 hour. Afternoon run with Ben Pearce and Chris Chapman - 14km hilly in about 1 hour 10 mins. Second run was really tough. Very very slight ITB in right knee