21st Dec - Swim

London Fields Lido

1.5km (wetsuit) - 27:24.0

Felt out of shape and pretty slow. Had been planning to do a longer session but couldn't be arsed in the end. Bring on xmas.

8:22.6
9:15.6
9:45.8

20th Dec - Bike

Hackney to Epping, 1 lap and home with Hinksy

2hrs, 35 miles

Ja, gut session good to get a leg stretch in. Have been eating/drinking too much in run-up to xmas. Might swim tomorrow?

29th Nov - Swim

London Fields Lido (wetsuit)

3km - 57:00

Good easy swim, averaging 9:30 per 500

22nd Nov - Bike

Monopoly Bike Ride

Cycled round the Monopoly board in black tie to celebrate my birthday! We started the ride proper at Bank Station and went to Old Kent Road, Whitechapel etc. Started with Maurice, Billie Jean, Sam Guy, Hinksy and me. At Bow Street, Hinksy and I continued to do the second section with the others calling it a day.

The route was approx 40-45 miles as a round trip from Hackney. It was great fun despite the air temp which must have been about 1ºC at the warmest so the bike wind chill took it a good few degrees below zero.

It was great fun and cool to tick it off the list.

15th Nov - Bike

Ride to Richmond Park, laps and then back to Hackney

50 miles - not timed

Feeling fine.

12th Nov - Run

Interval session, Vicky Park road laps

15 x (2 mins hard, 1 min recovery)

Hard reps at 5km pace
Easy reps at marathon pace

The name Max Payne was made for this session.

8th Nov - Bike

Hill reps on Ditchling Beacon, Sussex

10 reps (@ 1.44km, 135m ascent, average gradient 9.4%)
Total session time (up+down 1 hr 50:57)

Felt good for first three reps, and progressively more tired for the rest with the final 3 reps at max. Bit dizzy on the 9th rep, nice! Overall good tough session in poor weather.

Splits for uphill reps:

7:12.7
7:33.8
7:43.1
8:04.2
8:02.6
8:08.7
8:18.4
8:33.8
9:22.2
9:43.2

Average lap 8:16

27th Oct - Swim

London Fields Lido

1.5km - 29:18.3

Felt fine, first pool session for a while.

9:17.0
10:02.2
9:59.1

19th Oct - Run, Half Marathon Race

Maidstone Half-Marathon - 1:28:04

Felt ok, pretty easy, enjoyed the hills and was pleased to recover pretty quickly. Not a bad run given lack of training recently. Don't really rate the course - the first 5 miles are alongside busy roads. Averaging 6:43 / mile.

Mile splits:-

6:21.4
6:11.9
6:53.0
6:18.0
6:51.7 (5 mile split - 32:35)
6:55.7
6:57.8
7:06.2
6:56.9
6:25.5 (10 mile split - 1:06:58)
6:48.6
6:50.8
6:46.6
40.1 secs

16th Oct - Run

Vicky Park road laps X 2

5 miles - 32:58.8

Feeling good. Easy first lap, good tempo on second lap, reasonably quick recovery.

2.5 mile split - 17:44.4
5.0 mile split - 15:14.4

12th Oct - Bike

Biked to Richmond Park, did 3 laps (with Maurice and Brett) then rode home

50 miles - 3 hours

Felt pretty shitty, hardest session for a while: very tired, felt like yacking for most of it, headache. Brett (Crazy-horse) kept dropping me on the hills. Probs too little sleep the night before - stayed up to watch Ironman World Champs in Hawaii - awesome but late.

11th Oct - Bike/Swim/Bike

Cycled to Parliament Hill Lido (9.4 miles)
1.5km Swim
Cycled home to Hackney (6.6 miles, different route)

2 hours.

Water was super-fresh, probs only around 12ºC. Swam in wetsuit but had to rest at the end of the each of the first 4 laps to reduce brain-freeze!

Fine on the bike.

5th Oct - Bike

Biked to Richmond Park, did 3 laps (with Maurice and Brett) then rode home

50 miles - 3 hours

Felt fine, a bit cold, weather was pretty damp!

2nd Oct - Bike

Mont Ventoux ... Le Géant de Provence ... fuck yeah!

I climbed the mountain from Bedouin - 1hr 30:03 (22km, ascent 1,617m, average gradient 7.43%)

Felt great. It's a really tough climb and I was pleased to tick one of the great climbs off the list. Si (my pro cyclist mate) had a tough one but still rode 1hr 9:00, just 5 mins down on Lance Armstrong's time in the Dauphiné Liberé a few years ago!

I was pleased that I got within 30 mins of his time and especially chuffed that Wikipedia says that most pro cyclists do the ascent between an hour and 90 mins, and that 'trained amateurs' take between 2 and 3 hours!

30th Sept - Bike

Provence

Hard road riding with big ascent - 3.5 hours

Cereste to Apt and then up and over col (12km, ascent 800m) to Largarde d'Apt, then back over ridge and down to Apt and on to Cereste. Stopped at Apt on way back for a coke and sat in the sun for too long, got café legs a la Hinksy on the Hackney Rotherfield ride. Didn't take enough food, otherwise fantastic ride and good to ride with Si Richardson.

29th Sept - Mountain Bike

Cereste, Provence

2hrs mountain biking with Si Richardson

Cereste, Mont Justin, Reillane, Carluc, Cereste. Feeling good. Fantastic weather, great scenery.

20th Sept - Triathlon

Lorton Sprint Triathlon - 1:43:48

Had mech problems on the bike split, but pleased with the swim and run splits. Awesome weekend, we had 9 people racing in total. The course was good but had to be changes due to the mud and huge puddles along the Whinfell track section. We all finished within 20 mins of each other. Great performances from all, see race report here.

Swim (1km) ----19:08 (Crummock Water)
T1 --------------- 1:41
Bike (22km) --1:03:52 (Lap of Whinfell via Lorton and Loweswater)
T2 ---------------1:45
Run (5km)------17:20 (Lanthwaite Wood to Whinfell Hall)

18th Sept - Swim

London Fields Lido

1km with pull buoy - 20:41.9

Feeling ok.

10:15.2
10:26.7

14th Sept - XCountry Race

Eridge 10 (10 mile XCountry-run around Eridge Park, East Sussex)

1h 11:02 (12th place out of 390)

Pleased with good run despite lack of running training recently. Eridge Park is fantastic running and this course was good with plenty of hills. Felt strong uphill and hammered the downhills making up a lot of time on other runners. Will definitely do this race again next year. With more run training this course probably goes 1h 09:30.

13th Sept - Swim

Hampstead Heath Lido

45 mins swim - medium/fast pace (Wetsuit)

Great swim. I love that pool.

9th Sept - Swim

London Fields Lido

1km with pull buoy - 19:34.0

Feeling good.

9:45.3
9:48.7

7th Sept - Exercises

50 press-ups
50 sit-ups

6th Sept - Swim

London Fields Lido

5km (wetsuit) - 1:28:42

Good swim, feeling not too shab. Although I have done 5km before out of the wetsuit, this was my first timed 5km IN the wetsuit. Arms fell off on the final 500 as I was trying to go sub-9 mins and didn't get close! Average 500 - 8:52.2, I reckon I should be able to get this down to 8:45 without too many problems.

8:08.3
8:33.0
8:42.9 (1.5km - 25:24.2)
8:57.5
8:54.2
9:01.7 (3km - 52:17.6)
8:58.0
9:03.2
9:06.3
9:17.6 (5km - 1:28:42)

Ironman distance split 3.8km - 1:06:42 (PB)

5th Sept - Swim

London Fields Lido

30 mins medium pace (Wetsuit)

Felt fine, good session.

Hinksy got his wetsuit yesterday so this was an unplanned session to try it out. With the wetsuit helping masively I knew he'd find it a lot easier the swimming with it and I think this was good for his confidence and I knew he'd enjoy wearing tight rubber because he's like that. He did 2km i.e. half-ironman distance for the first time - well done.

2nd Sept - Run

Lauriston Road to Limehouse and back with Hinksy

45 mins, easy.

2nd Sept - Swim

London Fields Lido

1.5km (first two 500s with Pull Buoy, third without) - 29:08.4

Feeling ok, think this type of session is improving my reach and glide.

9:24.9
10:06.2
9:37.3

30th August - Fell Run

Fell run - Ladyside Pike and Hopegill Head from Whinlatter side, then decent and north to Hopebeck and to Low Lorton. Got to Hopegill Head (3.6km, 537m) after 36 mins.

11.56km, 750m ascent - 1hr 40mins

Ran with Maurice, pretty comfortable ascent, decent was v.steep and too steep to get any good pace going. Nice route though.

26th August - Swim

London Fields Lido

30 mins with Pull Buoy. Good tough session.

23rd August - Bike

Hackney to Rotherfield

45 miles - 4hrs

Cycled with Hinksy, Katie and Paul. Good ride, nice day.

19th August - Swim

London Fields Lido

1.5km - 28:02.8

Feeling ok, felt a bit tired on 3rd 500. Some way off pre-Ironman swimming sessions.

8:52.5
9:32.8
9:37.5

15th -16th August - Mountaineering

3 Peaks in 24 hours with Lordy, Gorvett, Sam and Boon.

Ben Nevis 3hrs 45
Scafell Pike 5hrs
Snowdon 2hrs 45

12th August - Run

Vicky Park

10km TT - 38:58.7

Feeling heavy legged, probs not fully recovered from Sunday. GI problems from about 7km mark.

3:42.9
3:37.8
3:51.6
3:55.6
3:49.6 (1st 5km - 18:57.5)
4:05.2
3:55.1
3:56.1
4:05.1
3:59.7 (2nd 5km - 20:01.2)

10th August - Triathlon

London Triathlon

Olympic Distance - 2hrs 18:58

Disappointed, had a rubbish swim, ok bike and mediocre run. Had been going for sub-2:20 which I hit but when it got to it, I think 2:20h was way too slow as a target, and should have been aiming for sub-2:10. I think this'd be on with a good swim and run. I felt like it has been a long season and this was just too short a race. I felt like I could have maintained this race pace over a much longer distance and recovered quickly. T2 was very slow in comparison with competitors around me, don't bother with socks next time.

I would be interested to see what kind of standalone 10km form I'm on and may do one in the next few weeks.

Swim 28:04
T1 4:50
Bike 1:04:46
T2 2:45
Run 38:35

Stu Parkinson did 2:38h - fantastic effort as he/I'd expected him to go 2:50h - 3:00h. Well done Stu.

7th August - Swim

London Fields Lido

20 mins very easy swimming. Felt tired, need more sleep!

5th August - Swim

London Fields Lido

1.5km - 26:52.3

Reasonable time, felt ok, problem with goggles.

8:41.6
9:07.5
9:03.3

3rd August - Triathlon

Hampstead Heath / Parliament Hill Fields

Triathlon - 2hrs 19:42

Swim - Hampstead Heath Lido - 1.5km - 25:50.0
Bike - 3 X 5 mile Hampstead Heath laps - 1hr 23:52
Run - 30 mins

This is a great course for a triathlon. I haven't swum before at Hampstead Heath Lido which is a great pool, not-chlorinated and cooler water than London Fields which is v.refreshing. The bike course we did was a very hilly lap of Hampstead Heath from Gospel Oak and via Highgate school. The run was v.easy with Brett doing well overall.

2nd August - Bike/Run Brick session

Vicky Park

Bike - 16km, 40 mins, medium/fast pace
Run - 4.5km, 20 mins, slow pace

Felt fine, did the session with Hinksy

31st July - Swim

London Fields Lido

30 mins v.easy swimming.

Felt tired.

29th July - Swim

London Fields Lido

1.5km - 28:58.2

Felt tired and not fast through the water.

9:24.0
9:40.3
9:53.9

27th July - Triathlon

Tri with Stu Park and Maurice.

1.5km swim London Fields Lido - 26:34.2
31 miles bike Hackney to Epping Forest and back - 2hrs 4
10km run 44:18.4

Feeling good. Stu and Maurice did v.well.

23rd July - Swim

London Fields Lido

1.5km - 26:16.5

Good swim, feeling strong. Hinksy's first swim having entered Ironman Switzerland! I have too.

8:43.5
8:48.5
8:44.5

22nd July - Swim

London Fields Lido

20 mins fast

Feeling good.

20th July - Swim

London Fields Lido

3km - 54:36.1

Good swim, feeling ok after Ironman.

8:29.1
9:05.9
9:14.4
9:25.4
9:16.6
9:04.8

17th July - Swim

30 mins easy swimming

13th July - Challenge Roth Ironman Triathlon

Quelle Challenge Roth, Germany
Ironman Distance Triathlon

11 hours 7:59 (PB by 29 minutes)

Best race that I've ever done in triathlon. Great to get a massive PB in challenging weather conditions, the only shame being missing out on sub-11 hours, but that is definitely do-able.

The swim went well and felt a lot faster than 1hr 13. Two people I spoke to agreed that the course was probably a bit longer than 2.4 miles with their times also about 10 minutes longer than expected. My swimming has been great over the last 2 months and so I was hoping to go just over the hour so it definitely felt longer than 2.4 miles at the pace that I was going.

The weather had been rubbish all weekend and the race started in the rain on Sunday morning. Heavy rain carried on for 80% of the bike and then there was a huge down-pour with about 10km to go on the run. This didn't help at all, and the bike was very cold as a result of the heavy rain.

Roth is a fast bike course (although not as flat as Austria's course last year) but I was not expecting to beat my 2007 bike split by 28 minutes and this is really where the majority of my PB came from. I felt much stronger on the bike and to be honest this is where there would have been a time saving if any on Sunday, because I went hard on the swim and couldn't have run any faster on the day. V.pleased with bike.

I came off the bike needing to run a 3hr 54 marathon in order to break 11 hours overall and for about the first time ever I didn't really feel jelly bike legs in the first 10km of the run. I ran 1hr 50 for the first half marathon so was on schedule and apart from the usual G.I. stomach issues, felt strong and confident. Unfortunately the wheels fell off in the 3rd 10km and I just couldn't hold the pace. The course got a bit hillier and there was torrential rain, but I just couldn't hold 5:30 per Km and so sub-11 went out the window. My last 10km was ok but my legs were a total mess and I my eyes were couldn't really focus and I was starting to get tunnel vision. Probably just down to fatigue, as my nutrition was good throughout the race. I ran 4hrs 2 mins which is 3 minutes better than last year too.

Hinksy has been a total legend over the weekend in helping out, driving me around and sorting logistics - what a star, couldn't have done it without his support.

My recovery is going well and I feel a lot less beasted than 2 days after last year's race. No injuries to speak of, obviously lost a few toe-nails though.

Already thinking about what races I can do in the 2009 racing season...oops!

Swim ----------- 1hr 13:12
Transition 1 --------- 5:45
Bike------------ 5hrs 42:50 (PB)
Transition 2 --------- 3:54
Run ------------- 4hrs 2:20 (PB)

Total -----------11hrs 7:59 (PB)

6th July - Bike

London to Brighton with Maurice

4hrs 43:52

Pretty easy pace, but there was a strong southerly wind (30mph?) and lots of rain!

30th June - Bike

Vicky Park laps

1 hour HARD

Feeling strong.

30th June - Swim

London Fields Lido

3km - 53:43.2 (PB -11 seconds)

Another strong swim session, feeling good, started steadily got faster after 1.5km. Good consistent splits.

8:58.2
9:04.3
8:58.7
8:58.0
8:58.7
8:45.3

29th June - Swim

London Fields Lido

1.5km - 25:45.3 (PB)

Great swim, PB by 51 seconds - stunning, frankly. Previous PB just 10 days ago.

8:38.9
8:37.5
8:28.9

28th June - Bike/Run Brick

Bike - Canary Wharf, Isle of Dogs, Vicky Park - 1hr 2:00
Run - Vicky Park, 35:00

1hr 37:00 at half-ironman pace.

Feeling good.

27th June - Swim

London Fields Lido

5km - 1hr 30:27 (PB)

Great swim, felt in the zone. Good split through 1.5km and pleased with a solid PB through 3km. I have swum a 5km only once before (on 27th October 2007) when I did it in 1hr 53:27. Slashing 23 minutes off my time isn't a bad effort!

8:49.1
8:56.0
9:09.5 (1.5km - 26:54.6)
9:12.8
8:55.5
8:51.8 (3km - 53:54.6, PB by 1 minute 7 seconds)
9:08.3
9:03.1
8:59.0
9:22.0 (5km - 1hr 30:27, PB by 23 minutes!)

Ironman Distance split
3.8km - 1hr 8:29

25th June - Swim

London Fields Lido (WETSUIM swim)

25:43.9

Felt really dizzy afterwards. Very dehydrated, stupid. Don't do this again.

Splits:-
8:14.7
8:34.0
8:55.2

22nd June - Bike Race

Tenterden 2nd/3rd/4th Cat race 50 miles

2hrs 33:36

19th June - Bike

40 mins easy riding on fixed gear

19th June - Swim

London Fields Lido

1.5km - 26:36.8 (PB by 1.1 seconds)

Pleased with PB.

Splits
9:01.0
8:56.7
8:39.1

18th June - Bike/Run Brick

Canal loop + Vicky Park Run Brick with Hinksy and Maurice

Approx. 1 hour (Medium to Threshold)

15th June - UK Ironman 70.3 Triathlon

UK Ironman 70.3 Triathlon, Wimbleball, Somerset

1.2 mile Swim 34:55 (PB)
T1 7:08
56 mile Bike 3:16:31 (PB)
T2 2:04
Half-Marathon Run 1:54:32

Total 5:55:10 (PB by 22 seconds!)

Overall found the day pretty tough and was disappointed not to go sub-5:45 which was my target, and was on after 6 miles of the run. This year the swim was a mass start and was very physical, lots of kicking going on and I'm sure I cold have gone faster in clear water. Having said this the swim was a PB. I was pleased with the bike split and passed a lot of people and took 15 minutes off my bike split PB on this course. The run was disappointing and I gave back the advantage that I had built up on the Bike leg.

My recovery has been quick though and this looks good for the Ironman in Germany in a month's time.

12th June - Swim

London Fields Lido

30 mins medium/fast swimming

Concentrating on full reach and strong catch.

10th June - Swim

London Fields Lido

1.5km - 28:34.3

Felt easy/medium.

Splits:-
9:22.8
9:34.1
9:37.3

9th June - Bike/Run Brick

Vicky Park

30 mins Bike hard
30 mins Run medium/hard

Feeling good. Got lactic out of legs quickly - looking good for this weekend's race.

5th June - Swim

London Fields Lido

1.5km - 26:37.9 (PB)

PB by 25 seconds, very pleased with another breakthrough. Concentrated on reaching as far forward as possible in each stroke and the catch. First 500 was by far my fastest without wetsuit. Very pleased to average sub-9 for the first time.

Splits:-

8:40.0
8:59.4
8:58.5

3rd June - Swim

London Fields Lido

1.5km - 28:42.4

OK but not fast.

9:22.9
9:37.3
9:42.2

1st June - Bike

Hackney, Chipping Ongar, Chelmsford, Billaricay, Brentwood, Ilford, Hackney

65 miles - 3hrs 30

18.57 mph average speed.

Felt good and fast. On race wheels.

27th May - Swim

London Fields Lido

1.5km - 29:43.7

Easy/Medium swim, felt quite chesty.

Splits
9:52.1
9:59.7
9:51.9

24th May - Run/Bike Brick

Parliament Hill Fields

Run 1 hour with Brett (lots of hills)

Bike 40 mins back to Hackney

Fine.

23rd May - Swim

London Fields Lido

3km - 55:03.4 (PB)

MASSIVE PB, HAMMERTIME!!!

Where did that come from? Felt amazing.

Admittedly I haven't swum that distance without a wetsuit for some time, but I smashed my previous 3km PB (which I set in June 2007) by 4 mins 41 seconds. I knew I was going well after the second 500m and swam 17 seconds under my 1.5km PB after the third. Pulling well through the water and felt like I was gliding well.

8:46.2
9:02.8
9:13.6 (1.5km - 27:02.6 (PB))
9:22.3
9:14.3
9:24.3

22nd May - Bike

Freestyle ride with Hinksy, Limehouse Canal loop

40 mins

18th May - Bike

Hackney to Sevenoaks and back

52 miles - 2hrs 53:17

Feeling good. Rode on race wheels. Good first half.

Out 1hr 24:13 (PB)
Back 1hr 29:03

17th May - Swim/Run Brick session

London Fields Lido

1.5km - 27:19.0 (PB)

Was really surprised to go through 500 in 9:09 and so I went for the PB. Had a good 2nd 500 and strong last one. Good swimming and pleased to beat PB for 2nd time in the same week.

Splits:
9:09.4
9:11.1
8:58.5

1 hour of running in Vicky Park with Brett (who had a good swim too), Easy.

15th May - Swim

London Fields Lido

30 mins v.easy

13th May - Swim

London Fields Lido

1.5km - 27:35.2 (PB)

Good consistent splits. 33 seconds off previous PB.

Splits
9:11.5
9:10.5
9:13.2

10th May - Triathlon

Buttermere Triathlon

2hrs 36 mins

Swim 1km - 20 mins
Bike 27km - 1h 01 mins
Run 13km - 1h 07 mins

T1 - 4 mins
T2 - 4 mins (net of waiting time)

6th May - Swim

London Fields Lido

1.5km - 28:35.6

Pleased to keep this pace whilst feeling so easy.

Splits:-
9:28.3
9:37.8
9:30.5

5th May - Bike

Limehouse Canal/Cut and Vicky Park on Fixed Gear bike

1 hour fast.

4th May - Swim

London Fields Lido (wetsuit)

3km - 50:48.6 (PB)

Smashed 1:24.1 off my previous PB which I set back in December 2007. Great swim, felt really fast. Good consistent splits for 2nd half.

1st half split is also a PB for 1.5km, taking 43 seconds of previous time. BOSH!

Splits

8:03.5
8:21.4
8:31.0 (1.5km - 24:55.8 PB)
8:39.5
8:38.5
8:34.8

Scaled up this is 1h 04:22 for Ironman Distance 3.8km

3rd May - Triathlon

Triathlon with Brett in Hackney

1h 51:13

Swim 1km 19:46 (London Fields Lido)
Bike 22.4km 1h 00:47 (Limehouse Canal Loop x2)
Run 5km 30:39 (Vicky Park large lap)

Easy, feeling fine, nice day.

1st May - Swim

London Fields Lido

1.5km - 29:29.5

Feeling fine, fairly easy.

Splits
9:49.9
9:59.0
9:40.6

28th April - Run

40 mins running, medium pace

27th April - Bike

Biking from Hackney to Audley End (Essex) via Ongar, the Rodings, Thaxted and Saffron Walden with Brett Welch.

70 miles - 4hrs 11

Good pace, nice ride.

24th April - Bike

Rode home from work and then laps of Vicky Park

45 mins medium/fast

24th April - Swim

London Fields Lido

1.5km - 30:01.6

Easy, concentrating on breathing and catch.

10:03.7
10:01.1
9:56.6

22nd April - Swim

London Fields Lido

1.5km - 29:55.2

Easy first 1km then increased pace to go sub-30 for the session.

Splits

10:04.5
10:24.5
9:26.2

20th April - Swim

London Fields Lido (wetsuit)

3km - 53:58.6

Fast 1st half, but suffered on the 2nd half. OK session overall.

Splits

8:20.1
8:46.6
9:03.0
9:20.5
9:18.7
9:09.6

19th April - XCountry Run

Parliament Hill Fields

1 hour running with Brett.

OK, bit hungover.

17th April - Swim

London Fields Lido

1.5km - 28:08.1 (PB)

Smashed PB by 46 seconds! Feeling strong through the water, big break-through in terms of time.

Splits:-
9:16.3
9:29.1
9:22.7

13th April - Bike

15 miles freestyle biking around London Marathon with Hinksy

12th April - Bike

Cambridge to Hackney - 56.15 miles with Brett Welch and Warren Bennett

5hrs

Medium/Easy biking, good spring day but very windy, headwind all day.

30th March - Bike

Biked to Nuhluh and Alex's house and back in Tooting Bec

20 miles round trip

Hackney to Tooting Bec - 44 mins with Hinksy
Tooting Bec to Hackney - 34 mins alone

30th March - Run

Paddock Wood 1/2

1hr 28:57

Felt v.chesty from previous HDF weekend. Legs heavy. Pretty slow and worse time than Tun. Wells and Brighton 1/2sMs.

6:00
6:28
6:25
6:55
6:45 (5 miles in 32:35)
6:49
6:52
6:44
6:44
6:56 (10 miles in 1hr 06:41)
7:12
7:19
7:43 (1.1 miles)

29th March - Bike

Vicky Park, Canals, Bow

1 hour cycling on fixed gear bike Medium-Fast

Good workout

28th March - Swim

London Fields Lido

1.5km - 28:55.2 (PB)

Good swimming, pleased with PB.

9:46.3
9:46.2
9:22.6

26th March - Swim

London Fields Lido

25 mins easy swimming

Fine.

25th March - Run

Vicky Park road laps

5 miles v.easy - 35 mins

Fine, bit chesty after the weekend. Ran first lap with Hinksy.

22nd March - Fell Run

Duddon Valley, Lake District

Old Man of Coniston ridge:- Wrynose Pass to HDF (8.5 miles, 2,500 feet)

1 hour 53" EASY

Feeling good, cold day, ran with Rosie and Pete Hart and Paul Walwyn.

16th March - Swim

London Fields Lido (wetsuit)

3km - 54:02.6

Good strong swim.

8:29.6
9:01.1
9:01.8
9:11.4
9:10.5
9:08.2

15th March - Bike

Biked from Hackney to Richmond Park via Hyde Park Corner (where I met Brett Welch), then did two laps of Richmond Park and back to Hackney - 45 miles, approx 3 hours.

Easy pace, Richmond Park is brilliant for cycling.

13th March - Swim

London Fields Lido

1.5Km - 29:07.2 (PB)

Feeling ok. Took the first 500 very easy and was pleased to get consistantly faster.

Splits:-
9:58.3
9:41.2
9:27.7

11th March - Swim

London Fields Lido

1.5Km - 29:20.7 (PB)

Feeling ok, need to work on getting left arm higher out of the water.

500 Splits

9:38.7
9:55.0
9:47.0

10th March - Run

Ran home from work. Easy.

8th March - Bike/Run Brick Session

Vicky Park

1 hour Bike laps (tough into the wind)
1 hour Run laps

Feeling pretty strong, pleased with quick recovery.

6th March - Run

Vicky Park road perimeter laps x4

1h 6:49 at 3/4 pace (10 miles)

Feeling strong.

5th March - Swim

London Fields Lido

1.5km - 29:35

Feeling pretty good.

Splits
9:36.4
9:54.6
10:04.0

4th March - Run

Ran home from work. 20 mins v.easy.

3rd March - Run

1 hour hard, South Hackney

Feeling good. 9.51 miles according to mapmyrun.com

24th Feb 2008 - Run

Tunbridge Wells 1/2 Marathon

1h 28:12

Virtually same time as last weekend's Brighton 1/2, but on a much hillier course so more pleased with time. Held good pace for first (flattish) third and last flat third. Good weather.

Splits

6:07
6:08
6:18
6:21
6:36 (5 miles 31:31)
7:06
7:12
7:49 (very hilly mile up Fordcombe Hill)
6:55
7:01 (10 miles 1h 7:36)
6:57
6:51
6:46 (1.1 miles)

17th Feb 2008 - Run

Brighton 1/2 Marathon

1h 28:15

Rubbish finishing time, but a good day in terms of weather for running, clear and cold.

Lacking pace, poor 5th and 10th miles, not really sure why, legs just felt heavy and unresponsive. Shouldn't really be miling at 7 min+ pace!!

At the finish I felt like I could have done a full M at the same pace without lag-time I just couldn't seem to up the speed for just 13 miles. Hopefully Tunbridge Wells 1/2 next weekend will be better!

Mile Splits:

7:06
5:51
6:15
5:36
7:19 (5 miles 32:09)
6:20
6:34
6:07
7:01
7:21 (10 miles 1h 06:15)
7:09
7:14
7:33 (1.1 miles)

16th Feb 2008 - X-Country Run

Parliament Hill Fields with Brett Welch

1 hour easy

Beautiful day, cold and bright.

9th Feb 2008 - Lakes Walk

Harter Fell from HDF

Great walk with record 23 people at HDF!

3rd Feb 2008 - Swim

London Fields Lido (wetsuit)

3km - 56:33.1

Feeling good, easy pace, ribs and right pectoral still sore from 'skiing to music' crash. Thanks very fucking much Kanye West.

500 splits:-

8:33.7
9:16.9
9:35.0
9:30.7
9:52.9
9:43.9

2nd Feb 2008 - X-Country Run

Parliament Hill Fields, Hampstead Heath

1 hour easy running with Brett Welch

Feeling fine, but still a bit hungover.

19th-26th Jan 2008 - Skiing

Skiing in Mayrhofen with Dave and Alex McGee and Natalie Thomas.

Fantastic weather, amazing snow and great company!

12th January 2008 - Bike

Highbury to Haywards Heath with Maurice

58 miles - 4hrs 34 mins

3 miles London Bridge to Hackney

Maurice got his new bike and we headed straight out, leaving Highbury at about 11.00h aimed to get to Brighton. Started to get dark quite early and Maurice was feeling the burn a bit, so we finished in HH. Good ride, pretty easy pace.

6th Jan 2008 - Bike/Run Brick session

Vicky Park laps - 2hrs (net of transition)

Bike - 1 hour hard
Run - 1 hour at marathon pace

Feeling good, great weather, good pace on run getting faster. Pleased with quick recovery.