24th June - Bike

Cycle to Work - around 1.05 hours, 16 miles. Crazy busy on the roads.

22nd june - Swim

Training with SLH.

Three weeks off and feeling it!

Decided to move into the fast lane from now on, really felt the difference!

200m W/U
300m Drills
8 * 200m off 3 mins.

Ridiculously hard, had to drop out for two lengths on about 6 of the sets, pace was too hard, will get better though!!

Bike is all fixed.

21st June - Run

Quick 5km run, ITB playing up so cut short from 10km.

20th June - Bike (Crash)

Ride with Addiscombe CC, out to the Cafe at 19.5mph (including stops) a savage pace.

3 miles into the ride back turned too sharply, front wheel buckled and I went over the front, Jen into the back of me!

Injuries were pretty minimal, grazed back, leg and fingertips.

Bike rear derailleur knocked out of line and front wheel really buckled. Helmet dented.

19th June - Aquathon (New PB)

SLH Tri Club Aquathon

400m Swim - 6.53 mins (last race 8.04 mins)
4km Run - 15.00 mins (last race 16.29 mins)

3rd Place

Pretty pleased with the times, still think I could go faster in the swim, and my run fitness is way down on the winter but overall a huge improvement. No ITB pain.

18th June - Bike

Ride out to Gatwick and Back with Kate, Ed and Geoff.

Medium/Hard pace.

5 * 1 min sprints - took the juice out the legs to say the least.

Total Distance: 45km
Total Time: 1.45 hours
Ave Speed: 26kph (including stops)

Really good to be back out on the bike properly. Legs fully recovered from the weekend now.

17th June - Bike & Run

Quick "recovery aiding" bike and run, muscles feel a little tired but no major aches or pains to report, pretty happy with recovery speed. Going to move onto speed training for the olympic distances I've got coming up.