9st 10 3/4 after a Chao Baby takeaway after going to Vue Cinema yesterday afternoon! 38 secs faster on main set, which surprised me a bit because I didn't think I was working hard. Although was a few seconds slower overall for no fins because my WU and CD were slower than last time. enough.

9st 10 3/4 after a Chao Baby takeaway after going to Vue Cinema yesterday afternoon! 38 secs faster on main set, which surprised me a bit because I didn't think I was working hard. Although was a few seconds slower overall for no fins because my WU and CD were slower than last time. enough.

9st 10 3/8. First time on best bike and I'm nearly a full mph faster. A glimmer of hope perhaps. Wait til I try it on longer hills.

9st 10 3/8. Did this before breakfast. Quite comfirtable. Laps 8.55, 8.42, 9.48, 9.20.

9st 10 3/8. Watt Bike 1.00 Z2. At 0.10 insert 8 x 4 minute Z4 @ 2 min easy Spin in low gear. Started on setting 2. Upped it to 4 for Z4 and dropped it to 1 for easy spin.Power Av 129 watts. Power peak 194 watts. Cadence av. 80 rpm. Cad peak 90 rpm. Symmetry total 48/52. All figures up except Cadence Av which was same. Think I made myself work quite hard today. Gone over 1000 miles for 2022 today.

9st 9 7/8. Did this at lunchtime after late night previous evening with Tony Christie. Wasn't sure I'd be able to fit it in in the 90 mins available so did cool down before final drills, which might have been why it was a bit slow. More restful during drills, although I did have a toilet stop before CD. 4 secs faster on first set than last time, 2nd set identical. Pull 21 secs faster. first 400m decent. 27 secs faster overall for free swim.

9st 9 7/8. Did this at lunchtime after late night previous evening with Tony Christie. Wasn't sure I'd be able to fit it in in the 90 mins available so did cool down before final drills, which might have been why it was a bit slow. More restful during drills, although I did have a toilet stop before CD. 4 secs faster on first set than last time, 2nd set identical. Pull 21 secs faster. first 400m decent. 27 secs faster overall for free swim.

9st 9 7/8. Did this at lunchtime after late night previous evening with Tony Christie. Wasn't sure I'd be able to fit it in in the 90 mins available so did cool down before final drills, which might have been why it was a bit slow. More restful during drills, although I did have a toilet stop before CD. 4 secs faster on first set than last time, 2nd set identical. Pull 21 secs faster. first 400m decent. 27 secs faster overall for free swim.

9st 9 7/8. Did this early before going to Lion King. Did it before breakfast. End of week 20 and build stage of training programme. Going into the unknown on Monday with the Peak phase. Laps 9.02, 9.23, 9.18, 8.34, 9.57, 9.07

9st 10 5/8. First long ride on best bike and big improvement in average pace. Not enough, but moving in right direction. Quick for first miles, although not quite as fast as when with Shane! Fastest up Padley for 20 months, one of quickest up Frogatt. Not as good up HH but had done over 40 miles by then.Took water in red Enervit bottle and a Lucozade sport in other bottle, but didn't top it up with water. Perhaps should have done because I was dehydrated when I got back. Also ate 2 small breakfast bars.

9st 9 7/8. 136 lengths! Breaking new ground. Didn't feel any problems while doing it and last 400m CD wasn't too bad. Fastest first 400m since Feb. 8th when broke my record with a 10.09! But watch only registered it as 375m so couldn't use stats. Bit of a wide range in 75m times (1.43 - 1.57) and this was toughest section. Other two sets were pretty consistent. Had to start early today because taking Dad for blood test at 10.10am. Was in water by 6.40 and out at 8.30 so 1.50 in water. Arrived at Graves at 6.30 and left at 9.20 after doing gym session so 2.50 there. Decent first attempt at this longer distance. Hopefully it will improve as well.

9st 9 7/8. 136 lengths! Breaking new ground. Didn't feel any problems while doing it and last 400m CD wasn't too bad. Fastest first 400m since Feb. 8th when broke my record with a 10.09! But watch only registered it as 375m so couldn't use stats. Bit of a wide range in 75m times (1.43 - 1.57) and this was toughest section. Other two sets were pretty consistent. Had to start early today because taking Dad for blood test at 10.10am. Was in water by 6.40 and out at 8.30 so 1.50 in water. Arrived at Graves at 6.30 and left at 9.20 after doing gym session so 2.50 there. Decent first attempt at this longer distance. Hopefully it will improve as well.

9st 9 1/8. 9st 7 5/8 when got back. Did this after 6 mile run. Had gel before setting off on bike. Decided to get orange bike out of mothballs. Average speed compared favourably with black bike doing same 4 times up Leabrook. Checked average pace as I passed end of Coniston. It squeaks a bit but seems okay. Brakes not as fierce as best bike. Was hard work going back up the steep hill.

9st 9 1/8. 9st 7 5/8 when got back. Did this before a 50 minute bike ride. Decided to try a slightly different route. Green lane was a long pull so didn't make it easy. Decent effort though. Laps 8.49, 8.32, 10.15, 9.04, 9.36, 9.28

9st 9 1/8. Watt Bike 1.00 Z2. At 0.15 insert 4 x 7 minute Z4 @ 4 min easy Spin in low gear.Started on setting 2. Upped it to 4 for Z4 and dropped it to 1 for easy spin. Power Av 114 watts. Power peak 175 watts. Cadence av. 77 rpm. Cad peak 86 rpm. Symmetry total 48/52. All figures down this week. Felt a bit weary.

9st 9 1/8. Longest swim ever. 144 lengths. Also highest monthly mileage ever. 5 x 400m times look better than when I did a 2500m straight swim last 2 times. Getting stronger I think. No cramp issues and didn't feel particularly tired when I'd finished.

9st 9 1/8. Longest swim ever. 144 lengths. Also highest monthly mileage ever. 5 x 400m times look better than when I did a 2500m straight swim last 2 times. Getting stronger I think. No cramp issues and didn't feel particularly tired when I'd finished.

9st 9 1/8. 9st 6 3/4 when got back. Can't remember weight ever being this low. End of first week of 'Peak' phase of training programme. Permanently hungry! But survived first week. Longest run since Sheffield Half last September. Not a particularly quick average pace but felt quite weary when I set off. Used our kitchen as drinks station. Had a large and small bottle of zero tabbed water and a gel for my halfway point. Quite warm day. Had most of large bottle when got back afetr 7 miles and also the gel. Took small bottle with me for last 6 miles and kept having a swig. Kept going all the time. Decent effort. Rest day tomorrow. Laps 9.00, 9.39, 9.42, 9.23, 8.48, 10.08, 9.18, 9.23, 9.14, 9.34, 9.50, 10.23, 9.49.

9st 10 1/8. 9st 8 3/4 when got back. Bank Holiday Monday so got up at 5am for a 6am start having got everything ready yesterday, including pumping tyres up.Wanted to avoid Peak District traffic. Early start enabled me to do HH 3 times. Should perhaps have done one more stint on Padley because when I got back to Dronfield left me with still half an hour to do. Couldn't face another go on Padley though. First 5 miles a bit slower than recently. Decent on HH but Padley not particularly quick, although by then Id done 3 x HH. Used new crossbar bag and saddle bag. Crossbar one needs tightening. Had Lucozade sport topped up with water and water in Enervit bottle. Coolish day so still had some left at enf. Also ate 2 x homemade chocoltae balls.

9st 91/2. Another 136 lengths and felt quite strong. Got progressively harder with the distance of each set increasing, but guess that is the point of the exercise. Times were, in the main, quite consistent but I was a minute slower for 2600m than last time, although the distances and rest times were different. Had a toilet stop after main set. Was in water for 1hr 45. For last 32 lengths tested my other goggles. Need to be sure they are water tight before Eton Dornay. Need to try 2 hats as well.

9st 91/2. Another 136 lengths and felt quite strong. Got progressively harder with the distance of each set increasing, but guess that is the point of the exercise. Times were, in the main, quite consistent but I was a minute slower for 2600m than last time, although the distances and rest times were different. Had a toilet stop after main set. Was in water for 1hr 45. For last 32 lengths tested my other goggles. Need to be sure they are water tight before Eton Dornay. Need to try 2 hats as well.

9st 9. Did this as part of a brick session after 15 mile bike ride. Decent pace. Laps 9.22, 9.19, 8.29, 9.46, 9.04

9st 9. Did this as part of a brick session. Slow to first 5 miles but there was a headwind. First time I've averaged over 14mph on any ride since last August

9st 8 3/4. Watt Bike 1.00 Z1. At 0.15 insert 5 x 1 minute Pick Ups (last 30-60 secs each) PU followed by 1 minute easy Spin in low gear. Did this straight after swimming 140 lengths as I can't swim tomorrow due to going to British Masters golf. Should perhaps have had a gel in between the two sessions but never thought. Was definitely feeling hungry towards the end so don't know how it affected performance. Started off on L2 and kept it on that for PU but tried to get rpm up near 100. Went to level1 for recovery then back to L2 when all PU s done. Power Av 120 watts. Power peak 247 watts. Cadence av. 81 rpm. Cad peak 103 rpm. Symmetry total 49/51. All figures well up on last week, especially power peak..

9st 8 3/4.Doing this Thursday because going to British Maaters gold with Foxy tomorrow. This was a new session for me so not sure what good times for these distances should be. 150s got progressively slower apart from last one. Think I just didn't concentrate on working hard, more just getting it done. 400mWU again a decent effort though.

9st 8 3/4.Doing this Thursday because going to British Maaters gold with Foxy tomorrow. This was a new session for me so not sure what good times for these distances should be. 150s got progressively slower apart from last one. Think I just didn't concentrate on working hard, more just getting it done. 400mWU again a decent effort though.

9st 9 7/8. Day after British Masters golf and a few sandwiches. 9st 8 3/4 when got back. 2 and half minutes faster than last week over same distance but think this was an easier course. Just a dish of corn flakes before setting off. Again used our kitchen as my drinks station and had almost a full bottle of zero tab drink after 6 miles and took another same size with me for last 7 miles. Also had an SIS gel at half way point. Warm sunny day, just short sleeved shirt today. Felt quite strong today. Could definitely have gone further.Saw Graham Hoyland on his bike near Bowshaw. Stopped for a chat and it was a little difficult to get going again. Laps 8.52, 8.38, 9.03, 9.22, 9.53, 9.16, 9.19, 9.21, 9.45, 9.56, 9.17, 9.29, 9.35

9st 10 1 /8. 9st 8 3/4 when got back. In terms of time on road only 2 training rides have been longer than this. Had corn flakes and porridge for breakfast. Ate a Hike bar and a porridge bar. Drank a large bottle of water and large bottle of energy drink topped up with water. Had toilet stop at public toilets at Hathersage. Wrote down all my times but lost the piece of paper when I answered phone call from Dad. Don't think and were record breaking but all seemed respectable. Didn't feel too bad at end either. Having said that I've only done just over half the distance!

9st 8 3/8. Forgot my watch!!! Did the work but not sure how well I've done. Having no times takes away some of the incentive. This distance is a strange one. Suspect it's a mistake in the book.

9st 8 3/8. Forgot my watch!!! Did the work but not sure how well I've done. Having no times takes away some of the incentive. This distance is a strange one. Suspect it's a mistake in the book.

9st 9. 9st 8 5/8 when got back. Bit slower than last time I did this ride, when I thought I was going quite well today.

9st 9. Rainy day. Did this before breakfast, although had a gel before setting off. Planned to run then do half hour on bike but was raining so decided to leave bike until this afternoon. Decent pace. Laps 8.58, 8.34, 9.01, 9.17, 9.54, 9.27

9st 8 5/8. Did this after 2 laps of S and C. Watt Bike 1.00 Z2. At 0.40 insert 15 mins Z4 . Started on L2 and at 40 mins put it to L$. For last 5 mins went onto L1. Power Av 117 watts. Power peak 178 watts. Cadence av. 78 rpm. Cad peak 87 rpm. Symmetry total 48/52. All figures down on last week, especially power peak..

9st 9 1/8. 9st 6 3/4 when got back. Longest run for 18 months! Virtual London in October 2020. Running on Friday because doing first open water swim tomorrow. Felt a bit weary towards end, perhaps because it's only 48 hours since last run rather than usual 72. Don't know. Did run opposite way round to last week so did 8 miles first but took a drink with me this time that I stashed just opposite Meadowhead school gates. When got back home after 8 had a gel and picked up another bottle of zero tab water. Perhaps some energy drink in future? Hard work at end but kept going and got it done. Laps 9.04, 9.03, 9.23, 9.49, 9.14, 9.08, 9.49, 9.30, 9.25, 9.13, 9.35, 9.41, 10.17, 9.54.

9st 8 5/8. 3 times round at Thrybergh although got out briefly after 2 circuits because I'd lost an ear plug. Told myself I'd do a minimum of 2 circuits but really wanted to do 3. But water was only 16 degrees and when I first got in was doubting I'd do 2 circuits, but then there were some pockets of warm bits. Had worked out before hand that 13.30/500m would get me round in under 2 hours on the day so wanted to try to manage that. Had a slow lap on bit in 2nd circuit where I was trying to gat earplug back in. Otherwise reasonably good speed although I'd have struggled to do a 4th circuit. Laps 12.10, 12.35, 13.07, 12.34, 12.45, 13.58

9st 8 1/8. 9st 7 1/8 when got back. Cutback week so only 3 hours! Felt like a holiday! Weather drizzle and misty so decided to go on orange bike. Also wore waterproof top so not aero. Might go some way towards explaining slow time, although perhaps I wasn't working hard enough because was relaxing on cutback week.