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9st 10 1/4. Watt Bike 1.00 Z2. At 0.30 insert 25 mins Z4. Ran out of time so had to stop about 4 minutes early. Power Av 107 watts. Power peak 147 watts. Cadence av. 77 rpm. Cad peak 85 rpm. Symmetry total 47/53. Figures much better than last week because had no problem with adductor. Still noyt as good as some sessions though and symmetry a bit worrying.

9st 9 1/2. This is a tough session. Didn't get it finished despite starting 2nd session a couple of minutes early. Well short really. It doesn't fit into two 45 minute slots. Didn't get 2nd lot of drills done and instead did 200m pull buoy as cool down. Half of the main sets swims begin in the deep end and they are all slower than those that begin in the shallow end. Better rest and better push off in shallow end? All main sets a good bit faster than last time I did them.

9st 9 1/2. 9st 8 3/4 when got back. On taper now. Riding Saturday morning 7am because its Bank Holiday on Monday, so running early tomorrow before going to Army and then Barbecue at Ben's. Decent effort this. Watch said at end that I was 'peaking' in terms of fitness. Not seen that before but seems like it might be a good time to be doing it. Good conditions and not too breezy. Just passed 300 miles for month. Reasonably confident I can do a decent bike ride on the day.

9st 10 1/4. 9st 10 1/8 when got back. Stashed drink at gate at 3 miles. Running early Sunday before going to Army. 7th consecutive day of training so a bit weary, but on taper and tomorrow is a rest day at Gullivers Valley with Grace! Laps 8.59, 9.23, 9.05, 8.43, 9.23, 9.13, 8.52, 9.10. 75 miles for the month is best since last August (helped by a 5 week month I think!)

Again my drills were 200m fins + 200m pull buoy both sets.

9st 11. Smashed my 400m record by 7 seconds, set on Oct. 23rd! And I was a bit worried that my arm was hurting a bit before I started! Unfortunately watch only registered it as 375m so stats are useless. Good news though. Perhaps helped by a rest day yesterday (at Gullivers Valley with Grace!) Kept all 25m sets under 40 seconds as well. At end of each 45 mins had enough time to do a 200m CD so managed 112 lengths today. 14 seconds faster on 16 x 25m in total. Again my drills were 200m fins + 200m pull buoy both sets.

9st 9 1/8. Only 4 miles today on taper. Beautiful sunny morning. Ran in short sleeve shirt. Must have encouraged me to run fast because this was fastest average pace since beginning of March. Feeling quite good after good swim yesterday as well. Laps 8.29, 8.55, 8.14, 8.31.

9st 9 1/2. Watt Bike 1.00 Z2. At 0.30 insert 20 mins Z4. Power Av 111 watts. Power peak 157 watts. Cadence av. 78 rpm. Cad peak 85 rpm. Symmetry total 46/54. Figures mostly better except Cad Peak which stayed same. Symmetry even worse though.

9st 9 1/4. 9st 7 3/8 when got back. Running Friday because open water swimming tomorrow. Another very warm day. Took it pretty easily. No fitness to be gained now, just ticking over and allowing body to get stronger. 'Better to be underdone than overcooked' said Simon Ward on his Outlaw webinar. Laps 8.37, 8.27, 8.45, 8.54, 9.19, 9.07.

9st 9. Open water at Thrybregh watched by Henry and kathryn! Water temp. 20.5, air temp. 22.5. amazing rise in temperature over the last few days. This is almost exactly the distance I have to swim in Outlaw so a good work out. Swam within myself and felt quite comfortable. New photochromatic goggles were brilliant. Feel much more confident now. 2nd lap almost same speed as 1st. 28.34, 29.05

9st 10 1/4. 9st 9 1/2 when got back. Haven't done this ride since middle of October and beat previous best time by over a minute from back in July when it was 90 degrees and I wore my trisuit. Wore new Las Vegas top today for firdt time but think it was pumping tyres up higher that made difference. Usually I run them about 80 PSI but today upped it to about 85 after Martin at Evans told me maximum was 90. Think I might try 90 next time as it seemed to make such a difference. Certainly felt faster and easier. Knocked 36 seconds off record for first 5 miles which has stood since last September. Got to hathersage in 40.02, which is probably also a record despite having to slow on hill for bin lorry. Didn't beat record for HH but really wasn't busting a gut. Tried taking a gel in a plastic bottle which Kathryn got me but thought there wasn't a hole in the top when I tried it. Turns out it's a screw top! Doh! Encouraging ride though. Last 3 rides have all exceeded 14mph over various distances.

9st 9 1/8. Decent session today. Minute and half faster on 12 x 100m than a couple of weeks ago. Good time for first 400m and still respectable when taking it easy on 400m CD.

9st 9 1/8. Decent session today. Minute and half faster on 12 x 100m than a couple of weeks ago. Good time for first 400m and still respectable when taking it easy on 400m CD.

9st 9 1/2. 9st 8 3/8 when got back. Very warm morning and only 3 miles to do on taper. Set off at sub-8 minute mile pace without realising it! So slowed myself down . Felt very comfortable though. Laps 8.29, 8.47, 8.41.

9st 9 1/2. Watt Bike 1.00 Z2. At 0.45 insert 10 mins Z4. Power Av 104 watts. Power peak 155 watts. Cadence av. 79 rpm. Cad peak 86 rpm. Symmetry total 48/52. Power average slightly down but other 3 stats almost identical. Symmetry slightly improved. Felt a little tightness in right adductor again but nothing major.

9st 9. Running Friday again because open water swimming tomorrow. Feels very easy at the moment. Think I'm in good nick. Experimented with taking gels out of a small plastic bottle. Think it will work on the day. Laps 8.23, 8.42, 8.36.

9st 9. Open water at Thrybergh. Water temp 20.5, air temp 20.5. Felt fairly confident and comfortable except nearly missed one of buoys and had to do almost a 90 degree turn to go back to it, which accounts for slow 2nd lap. Laps 12.15, 14.11, 12.35, 13.10.

9st 11 1/4. Last ride before race day. Haven't done this rout for 6 months but was over 6 minutes faster than last time I did it. Last 4 rides have all averaged over 14mph and today was slow to first 5 miles because of headwind. Pumped tyres up to 90 today which is what I'll do on race day. Slight problem in that bike had a bit of a 'click' on it at certain times. Might have to take it to be be checked for peace of mind.

9st 10 3/4. Legs felt a bit dead as I was walking into centre. Was it having had a bit of cold? (which is much improved) or just taper kicking in? could be Maranoia! Wondered what effect it would have on performance but first 400m quite decent. 12 x 100m a few seconds slower than last time. Could have probably managed a 400m cool down but decided on just the 100 lengths whilst on taper. Bit slower than my best but not a bad final 'tough' swim session. Just a short one on Thursday.

9st 9 7/8.9st 9 when got back. Last run before race and again it felt very easy. Only 2.94 because Shane stopped me at end of our road as I got back and it didn't seem worth starting again for 0.04 miles. Perhaps I should have!? Laps 8.26, 8.49, 8.06.

9st 9 7/8. Final session after 29 weeks! over 200 sessions completed. Did this after 30 mins on watt bike. Felt good to have finally got it done.

9st 9 7/8. Final session after 29 weeks! over 200 sessions completed. Did this after 30 mins on watt bike. Felt good to have finally got it done.

9st 9 7/8. Final session before Outlaw. 9st 9 1/2. Power Av 109 watts. Power peak 146 watts. Cadence av. 80 rpm. Cad peak 86 rpm. Symmetry total 46/54. Figures all over place. Some up, some down. Not sure I really care right now.!

9st 9 1/8. This was annoying. Haven't walked on any run for over 2 years and go and end up doing it here! Ran out of steam on 3rd lap of 3. Set off too fast I think, encouraged by running past the crowds in the grandstand. But there was a section of the course which was long, straight, boring and into a headwind (and drizzle on 2nd lap) which was difficult to cope with mentally. I tried taking my mind off it with dreaming of Ironman, but it didn't work for long. Dissapointing. Laps 8.33, 8.59, 9.06, 9.42, 9.12, 9.21, 9.39, 10.19, 9.39, 11.09, 11.26, 11.58, 10.49.

Reasonably pleased with this. I overtook more than passed me for sure. Was a little bit aware of holding something back for the run, but perhaps should have held back a little more as I ended up walking on third lap of run. Wasn't helped by poor road surface on many sections of road, particularly close to venue, so in first couple of miles and last couple. Apparently there were a lot of people who came off in first mile. Weather was cold so ended up wearing a long sleeve top over trisuit which probably slowed me down as well. Ate porridge bars and blocks on way round and didn't stop at feed station, managing on the water and lucozed sport that I sarted with. Should I have drunk more? I had a fair bit left, even then.

Outlaw Half. This was frustrating. Got myself as one of the early starters in my group. Dropped in off pontoon and straight away goggles filled with water. 5 times I stopped to empty them, treading water. I was ready for packing it in after a stressful weekend. Eventually adjusted my swim hat and got a better seal, even so it was part filled in right eye but decided to carry on as it wasn't getting any worse. Pleased with work rate. 30str/minute is higher than I usually do in pool. 1.48 miles is further than I'm supposed to swim. Guess I didn't go in a straight liner again! although there was a guy who kept swimming across fron of me who had no sense of direction at all. Got cramp in right calf muscle. Forgot to have my salt stick before setting off. Had problems getting out of water because of cramp and uneven surface under the water, but apparently I was the only one that had problems. Should he swum up closer to pontoon? Will I ever get this right?

9st 10 5/8. Recovery swim after Outlaw to loosen up. Felt quite hard work for 400m, but it was a reasonable time. After that just took it easy. Used new hat and goggles and had no problems. Why wasn't it like that on Sunday?

9st 10 5/8. Recovery swim after Outlaw to loosen up. Felt quite hard work for 400m, but it was a reasonable time. After that just took it easy. Used new hat and goggles and had no problems. Why wasn't it like that on Sunday?