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10st 6 1/8. Brick session having done 20 miles on bike. 9.59 in transition. Fastest overall pace since middle of November so quite pleasing, especially as I'm still made up with cold. Laps 9.20, 9.17, 9.04. Went to Wheatbridge Centre yesterday to see podiatrist re achilles problem. Have some 'bog standard' orthotics to gradually get used to but didn't wear them today. It actually feels pretty good at the moment. This was a good overall start to new year's training.

10st 6 1/8. Morning after late Christmas dinner with M and C, S and A while babysitting for Grace. Bit faster today but was also slightly more aerodynamically dressed - no waterproof top. Faster to first 5 miles and a bit better on HH. Progress. Did it as a brick session. Took 9.59 in transition then ran 3 miles. Was hurrying in transition. Even locked bike up and put chairs on top of it. Strange one -saddle folded back on itself towards end of ride. Will have to check it out.

10st 5 1/8. Not feeling 100% at moment and HR probably reflects this. Have an ear infection which means I can't swim for at least a week. Sinuses a bit blocked. Did nothing at all yesterday after going to see Nurse Sue. Feeling a bit fragile at moment. Week 5 complete but have now missed two sessions I think. Will replace swims with extra bike rides I think. Off to Man. City with Ryan and Henry now. Laps 9.18, 9.01, 9.13, 9.42, 10.11, 10.37, 10.17

10st 5 7/8. Ended up doing this when I set off for a 2 hour ride on Giant bike and only got to the end of the roadbecause couldn't change my front rings. Took it to Evans and apparently front mech is no good. They didn't have one and neither did JE james, so I've ordered a new bike!!! These stats are slightly better than last time. Hopefully will be able to do my long ride on Thursday. Power Av 110 watts. Power peak 185 watts. Cadence av. 81 rpm. Cad peak 94 rpm

10st 4. Running in dark again. No swimming and going to pick up new bike this afternoon so needed early start. Think I'm slower running in dark. Laps 9.26, 10.09, 9.21, 9.44

10st 4 5/8. Was planning to try new bike out but it was blowing a gale. Tomorrow looks better. All stats down a bit today. Power Av 104 watts. Power peak 177 watts. Cadence av. 80 rpm. Cad peak 88 rpm

10st 4 1/4. First ride on new Pinnacle bike and it didn't go according to plan. After first couple of gear changes I was completely unable to get it onto big ring. Was considering turning back but that would have been another aborted session, so decided to carry on. I remembered a guy at Staffordshire who I overtook and said he was stuck in his smallest ring, but at least he wasn't stuck on his big ring which would have meant he couldn't get up the hills. What if it were to happen to me in Frankfurt? Knowing that there weren't many flattish sections coming up decided that I could probably manage on small ring and so it proved. Wasn't that much slower, in fact was higher average pace than last time out. Gearing feels as though it could do with one lower gear, but perhaps that will make me work harder. Was fastest for a while to first 5 miles and also up HH, so not too bad. Planned to ride through Hathersage to give me some flat riding but there were contra flow traffic lights on Hathersage High street and it was chaos with buses and lorries so decided to turn back on High Street which gave me no run up to start of HH climb so time was even more pleasing. Added bit on by going to Greenhill Church. Good workout in end and coped with problems pretty well.

10st 3 1/2. Felt like hard work today. 3rd day of consecutive training. Also strong wind in places, especially the last 2 uphill miles, which was where I lost my previously-reasonable pace. Laps 9.13, 9.44, 9.37, 9.21, 9.23, 9.40, 10.04, 10.03.

10st 5 3/8. Bike has been fixed but gears still slip at bit at times, especially in lowest gear. New lights were good though. Did this after an early morning 800m swim. Quite a tough one this, especially towards the end when the wind really got up and it was a real struggle not to get blown over a couple of times. Headwing on way back as well. 3 sets of contra flow traffic lights didn't help either. Bit slow on climbs today. Lap 1 32.12. HH 16.35.

First session with Swim Your Swim for a month because of Christmas, New Year and ear infection. Restored my confidence. Did mostly drills concentrating on rolling my body (especially to the right0 and keeping my legs straight. Felt really pleased afterwards.

10st 2 1/2. Feel like I'm a bit in 'plod' mode at moment, although it was a bit faster than last time I did this run, although last 2 miles were slower. Felt just a little something in calf while running downhill so was protecting it a little. Laps 9.21, 10.08, 9.03, 9.22

Just wanted to reinforce muscle memory from Tues evening session. Concentrated on rolling to get my mouth out of water for longer on right hand side. Also thought a little about keeping legs straight. Felt I was fighting for breath a little but was at low end of strokes per length and was only one second over my personal best. Also I'd just done a 75 minute circuits session in gym followed by 60 mins on Watt Bike, so this was the third event in a 'triple session' which I don't think I've ever done before.

10st 3 5/8. Did this after 3 times round circuit. Power Av 107 watts. Power peak 157 watts. Cadence av. 80 rpm. Cad peak 90 rpm

10st 3 1/2. Changed format just slightly in order to time myself over 400m in first set in a bid to break 12 minutes. Was a bit disappointed to be bang on 12! Meant to drop it to 100m on cool down but forgot so ended up doing 102 lengths. Messed up my stopwqtch up for second set of drills. Otherwise felt reasonably comfortable. No breathless problems so perhaps need to think about turning arms over a fraction faster?

10st 3. Beautiful sunny morning but very cold. Bit icey in places. Reasonably straightforward run. No problems. Better pace than on longer runs of late. Week 7 complete.

10st 4 1/4.Timing of this one wasn't great. Set off at 11.45 having been to see nurse Sue at 11 am. Just had a Hike bar before setting off so wasn't properly fuelled. Slow to first checkpoint but was a really strong headwind on most of outward journey. Average pace slightly improved. Entered Tour de Yorkshire yesterday.

Concentrating on Popov - Hand up to shoulder, back down to waist, back up to shoulder then high elbow over top. Pull to touch hip each time. Keep legs straight ans keep kicking even when breathing, don't pause kick to breath. Pull hands back in a straight line and keep fingers pointing down - no S pull.

10st 3 1/2.Did this after 30 mins on Watt Bike. Bit slow because didn't really know what my route was going to be when I set off but it was ok. Didn't where HR monitor so no data.

10st 3 1/2. Did this as part of a brick session. Had intended to go on road but it was 2.15 and sun was dangerously low. Cold as well. No data because phone wouldn't take photos.

Did this after 3 times round circuit. Power Av 107 watts. Power peak 157 watts. Cadence av. 80 rpm. Cad peak 90 rpm

For drills did a mixture of Supermans, Popovs (up to arampit, back to hip, touch shoulder and complete stroke with high elbow) and Full stroke concentrating on keeping right hand pointing down whilst pulling in straight line.

10st 2 1/4. Beat 12 minutes for the first time for 400m! Bit of a breakthrough. Wanted to see how many times I could break 3 minutes for 12 x 100m this time. Checked before I went and last time I did this workout I only broke 3 minutes twice. This time I did it 9 times. One of the failures was because of bad traffic. Also had one really bad set when I managed to take on a mouthful in deep end and ended up doing breast stroke coughing and spluttering. Made myself do a good one for next set. Managed to miscount again and ended up doing 13 x 100m instead of 12 times! But If I take fastest set out I still beat the last time I did 12 x 100m by 1.09 minutes. Concentrated on a longer pull and touching hip every stroke, although I didn't always manage it. Definitely improving though. For drills did a mixture of Supermans, Popovs (up to arampit, back to hip, touch shoulder and complete stroke with high elbow) and Full stroke concentrating on keeping right hand pointing down whilst pulling in straight line.

10st 2. Supposed to be an easy 30 minute run but thought I'd have a change by doing the Park Run. First time for about 2 1/2 years I think. Course has changed. Ran within myself and felt very comfortable considering I ran my fastest pace for a while. But it was good to get out of plod mode. Unfortunately my easy run allowed Shaun next door to beat me. He seemed very pleased with that! Laps 8.34, 9.06, 8.48.