29th April - Bike

Isle of Dogs (oil of dags) loop - Tempo ride

16.47km - 33:03

Feeling ok. I f£cking love my Garmin 705.

27th April - Swim

London Fields Lido - Interval session - 1.5km

500m warm-up - 9:05 medium
10 X (50m at MAX, 50m recovery)


Feeling a bit sluggish but not bad session.

25th April - Bike

London to Brighton - 4hrs 30

Cycled with Crazy-horse, Maurice, Champ, Mark Pettersen and his mate Kev. Great day, perfect weather with 15 mph headwind. Bosh.

20 minute run along Brighton promenade.

22nd April - Swim

London Fields Lido

1.5km - 27:07.8

Feeling ok, last 500 was a bit of an effort. Lots of muppets doing breast-stroke in the fast lane.

Splits
8:49.9
9:14.6
9:03.2

21st April - Bike

Isle of Dogs ride

30 mins tempo ride, hard.

Fine, nice evening.

20th April - Swim

London Fields Lido - Interval session - 1.5km

500m warm-up - 8:55 medium
10 X (50m at MAX, 50m recovery)


Feeling good.

19th April - Triathlon

Sevenoaks Sprint Triathlon

Swim (400m) - 6:58
Bike (15 miles) - 50:34
Run (5 miles) - 37:31

Total time (incl. transitions) - 1:38:36
36th place out of 276

Feeling ok. Dropped the chain on the bike leg which was a bit annoying. Knee still giving gip, but overall not too shab.

14th April - Bike

Vicky Park road laps

10 mile TT, fitness test - 27:53.6 (PB -1:28)

Feeling strong, good honest session and very pleased to slash previous time set 3 weeks ago.

Splits:
7:05.5
6:57.7
7:10.3
6:40.1

12th April - Bike

Hertford to Cambridge

31 miles smash down - 1hr 41

Not bad ride, pleased with av. speed given shitty road surface.

Average speed - 18.4 mph

10th April - Swim

London Fields Lido

3km - 57:51.6

Pretty good form.

9:15.0
9:40.3
9:38.8
9:48.3
9:45.1
9:44.2

Average 9:38.6

9th April - Swim

London Fields Lido

2km (wetsuit) - 33:45.9

Feeling good, left shoulder was a bit stiff but it has been a big swim week, I have swum 7km in the last 7 days.

Splits:
7:53.9
8:31.0
8:34.2
8:46.8

Average 8:26.5 (my 3km PB average / 500 is 8:28.1)

8th April - Swim

London Fields Lido

2km - 36:48.9

Pretty good swim session, starting to feel a bit quicker through the water.

Splits:
8:45.5
9:17.7
9:21.5
9:24.4

Average 9:12.2

6th April - Swim

London Fields Lido - Interval session - 1.5km

500m warm-up - 9:33 easy/medium
10 X (50m at MAX, 50m recovery)

This felt really tough and I was a bit off the pace.

4th April - Bike

Wimbleball, Exmoor

UK Ironman 70.3 bike leg - 56 miles - 3:40

I went down to ride the half-ironman bike leg with Maurice, Crazy-horse and Champ. We sticked together on the first lap and did a pretty easy 1:55 split then we did the 2nd lap at our own pace - I did a 1:45 for the second lap. Overall pretty pleased with this form at this early point in the season. My PB for this course is 3:16 in last year's race and my race splits over this course over the last 3 years have been:

2005 - 3:34
2006 - 3:30
2007 - 3:16

I was pretty far from my PB time but given that it was a start of season ride this wasn't bad and with a faster 1st lap and aid station support I think this would have been considerably faster.

2nd April - Swim

London Fields Lido - 1.5km

500m warm-up - 9:01.0 easy/medium
10 X (50m MAX, 50m easy recovery)

Another tough swim session feeling good though.