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9st 11. 9st 9 3/4 when got back. Cutback week so only 7 today. Very cold and windy from Storm Bella. Bit slow today. Didn't record HR etc, because had too many layers on! Laps 9.01, 8.34, 8.56, 9.09, 9.34, 9.57, 9.40.

9st 11 3/4. 9st 11 3/8 when finished. 0.45 Z1 (100+RPM – low gear). Power Av 115 watts. Power peak 179 watts. Cadence av. 83 rpm. Cad peak 95 rpm. Symmetry total 50/50. Most stats slightly down but symetry total perfect for a change. Felt slight tightness in right adductor early on but it seemed to loosen after a while.

Drills, again rotated superman, 6-1-6, broken arrow and full stroke.

9st 11 5/8. Did this at 3.30pm and 4.30 after it snowed early morning and I ended up walking to Abbey Lane to Kathryn's work. Felt quite strong doing this. Had a Go Bar before setting off.

Part of a brick session. Run eventually set speed on Lvel 11.0 but it took me perhaps a minute to decide on that speed as didn't really know what to set it on.

9st 10 3/4. Still icey today after yesterday's snow. Felt it wasn't worth the risk. This wasn't ideal but at least got something done. Bike was fine an never noticed adductor. Power Av 116 watts. Power peak 171 watts. Cadence av. 83 rpm. Cad peak 91 rpm. Symmetry total 49/51.

9st 11 3/4. This was another aborted ride in what has been a difficult week. Almost nothing has gone to plan. Monday long ride ended up being gym and Watt Bike because of weather, Tues. swim happened, Wed brick session ended up being watt bike and treadmill because of weather. Friday swim was brought forward to Thursday but that ended up being first day of lockdown and even though I got to Graves my conscience wouldn't let me do it. Planned Friday long bike ride was postponed twice due to weather even though I got into full kit both times. Saturday tried for long bike ride again but as I set off straightaway unable to get onto big ring so took it to Evans. Came back and tried again in afternoon. It was beginning to snow a little as I set off but as I got to top of Carr Lane traffic wa sreally bad with driver heading for Peak District. Got as far as Holmsfield but so many cars I felt unsafe and turned back and when I got home it started snowing heavily so once again was well looked after. Will try a run tomorrow! Kathryn thinks I should get a new bike. We'll see.

9st 11 3/4. Ran in afternoon to allow the forecast ice to clear and it had mostly. Running Sunday because things got pushed back a day due to bad weather. Had porridge at about 11.15. Very cold but ran in shorts. Decent run. Laps 8.43, 8.27, 8.47, 9.19, 9.01, 9.28, 8.40, 9.21, 9.36, 9.37.

9st 11 3/8. 9st 9 1/2 when got back. This went pretty well, despite it being over a minute slower than last time I did this ride 3 weeks ago. Think I was ahead of the asking rate until last bit. Headwind most of way back. First 5 mile faster and HH also faster. Again had Hike bar at turning circle. Took biggest drinks bottle with me. Very cold - about 1 degree. Even Hike bar was almost frozen. Used white ski gloves for first time and I think they made cold more bearable, although I did have trouble stopping and starting Garmin. Weighed myself in my kit when I got back. Kit gave me about an extra 10 lbs (4.5 kilos) - quite a difference, about half the weight of a bike! Might be doing some extra biking in next few weeks as well because Boris is probably going to lock us down tonight!

9st 11 3/8. 9st 9 1/2 when got back. Snow on the ground when we woke up this morning. Still on much of pavements when set off but had decided to brave it. Ran much of it on the roads but occasionally had to step ioff ontp pavement or grass verge so time isn't too bad. Laps 8.56, 9.01, 8.36, 8.58, 9.05, 8.57.

9st 10 3/4. Still frosty underfoot in places so ran a little cautiously. Again was planning to do second lap round Cowley but decided to stay low down and be cautious, although Kathryn did run Cowley. Roads a good bit busier at this time of day despite lockdown. Week 6 complete. Rest day tomorrow. Laps 9.02, 8.34, 9.12, 9.38, 9.12, 9.50, 9.04, 9.32, 10.03, 9.43

9st 11 3/4. 9st 9 1/2 when got back. This was quite tough but was pleased with my resilience in end. Had prepared my orange bike the day before but when I woke up was really windy, so was thinking I'd have to do my 'low' route. So then had to put some lights on Pinnacle bike. Decided not to change my food carrying bag over, which turned out to be a mistake. Took 2 energy bars and a pouch of energy gel. Realised after 1st lap that I'd forgot to have my porridge, which I's planned to have after my shower so leaving it as late as possible, so danger of being inderfuelled. Stopped at Hyde Park for a bar but it was so hard that I had all on chewing it and because I couldn't break bar up and put it on my frame I had to stop for about 10 minutes to eat it. Braved Dronfield by-pass. Bit disconcerting speed at which some overtook and some quite close but I reckoned that unless a car actually hit me then it didn't matter what speed they went past me. By adding this loop meant I only had to do 3 laps whereas If I'd just done usual route I'd have had to do 6 mind-numbing laps. During first lap it was dry enough to make me wonder if I could have gone on orange bike but start of 2nd lap it started to rain. By end of 2nd lap I was soaked and as I went past end of Coniston I was beginning to justify to myself that I could stop, but then told myself that I was down to do 3 and a half hours, so that's what I had to do. Was pleased with myself for finishing it.

9st 11 1/4. 9st 9 3/4 when got back. Had been feeling a bit of discomfort in right hamstring so decided to stay close to home rather than go round Cowley, which may have been a bit wet anyway. In the end no problem with hamstring. Decent pace - it sais I'd set a new record for 10K! probably more to do with the fact I usually stop just short of 10K. Think it said 55.27. I'd probably have been even faster if I hadn't bumped into Ian with half a mile to go. Was good to have a chat though. Laps 8.46, 8.56, 8.35, 8.50, 9.29, 8.39

9st 10 3/4. This went better this week. Put a Youtube video on, which helped pass the time. Mileage is approximate. Probably a bit conservative.

9st 11 3/8. Running on the roads to avoid the snowy pavements. Walked down to end of Coniston before starting. Even put pedal bin liners over my shoes to keep them dry as I walked down to Coniston. Stashed a drink at end of Coniston. Ran it all on the roads. Some serious 'lakes' around Cowley. Did it clockwise first time round and anti second time. Saw Nicola and Adrian walking first time round and Ian as I was half way. Decent pace considering comnditions weren't good and had to step into edge a few times. Was beginning to ghet a bit weary towards end but pleased with betting it done in bad conditions. Week 7 complete. Day off tomorrow, then cutback week. Laps 9.17, 9.04, 9.25, 8.55, 8.53, 10.03, 9.17, 9.05, 10.16, 9.22.

9st 11 5/8. 9st 9 1/2 when got back. Have had orange Cannondale serviced when buying new Carbon bike. First chance to have a go on it due to weather. Hoped it would make me mega faster but didn't quite work out that way. It's a far comfier ride than Pinnacle and easier with gear changes, but very slow to first 5 miles, probably due to headwind. HH wasn't fast but quicker than last couple of times. Bit out of practice on hills I think. First time I've done this ride since very first ride of traning programme on Nov. 30th. Ended up being just under a minute quicker. Made time up on way back I think.

9st 11. 9st 9 7/8 when got back. Part of a brick session. Fastest average pace since middle of October. Laps 8.43, 8.51, 8.38.

9st 11. 9st 9 7/8 when I got back. Part of a brick session.

9st 11 7/8. Should have been 30 mins on Watt Bike. Did it after strength and conditioning circuit.