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