9st 11 1/2. Shortish run today because doing 18 on Friday followed by open water swim on Saturdat. Seem to be firmly into plod mode at moment. Laps 9.18, 9.51, 9.06, 9.27.

9st 12 1/2. Watt Bike 1.00 Z2. At 0.25 insert 30 mins Z4. Distance one of highest for a one hour session. Most other figures up a bit too.

9st 12 3/4. 9st 9 1/4 when got back. Again longest since Chicago. Supposed to be 3 hours and planned for 18 miles but expected to have to add a bit on because didn't expect to be running at 10 minute mile pace. Even from quite early on I was slow. Guess I knew what was coming. Had corn flakes and porridge before setting off and swig of Lucozade sport. Took a zero tabbed bottle with me. When got back after first 10 miles had a gel and another swig of Lucozade. Felt pretty weary towards end. This is penultimate session of final week before taper. Just open water swim tomorrow now. Tough week. Went straight off to Huub to buy a new thermal wetsuite. Laps 9.18, 9.37, 10.11, 9.54, 10.02, 9.48, 9.46, 9.32, 9.54, 10.01, 9.45, 10.27, 10.27, 9.55, 10.14, 10.06, 10.15, 10.43.

9st 11 3/4. Testing new wetsuit and trying to get confidence back for swimming in opeb water. Was wanting toswim at least 2000m and perhaps more but water still only 15.5 degrees. As it turned out, only a 500m lap was available which I think made it more manageable. Did 4 laps. Could have carried on I think but was beginning to get cold hands and feet so quit while I was ahead. Had run 18 miles yesterday as well so not exactly fresh. Not quite as fast per 100yds as in Majorca but figures very similar to thos in Bolton -although I only did half the distance today. Equivalent swim last year I was slightly faster than today, so work to do yet. Laps 13.03, 12.58, 12.47, 13.12, so reasonably consistent. Week 27 complete. Now officially on taper. Wow! Not sure I thought I'd get to this.

9st 12 3/4. 9st 12 1/4 when got back. On taper and treating it like a holiday I think - only 3 hours! Didn't push it at all and went on a route I've not done for a while. Didn't feel particularly fresh but last week was a hard training week. First 5 not very quick but bet time up HH since September, but had only done 30 miles before it.

9st 11 1/4. Open water tomorrow so running today. Bit quicker today. Laps 9.07, 9.30, 9.32.

9st 10 1/4. Air temp 18.1, water temp 17.6 so 2 degrees warmer than Saturday. Swam at 5pm and had cooked lunch and bowl of porridge at 3.30. Only largest lap or a 300m lap available so did 2 large laps and one small. Perhaps should have gone for 3 large. But did 10 mins more than Saturday so progressing a little. No real problems with cold though water had very cold patches. Laps 12.30, 13.17, 13.04, 13.18, 12.54.

9st 11. Watt Bike 1.00 Z2. At 0.40 insert 15 mins Z4. Most figures better than average although not as good as last week.

9st 10 3/4. On taper so decided to reduce drills by half, so only did 8 lengths each time. Slow today. Traffic was bad in pool and lost a couple of hours sleep last night due to watching Wednesday in their amazing comeback from being 4-0 down from first leg v Peterborough to draw 5-5 and win on penalties. Amazing night and great chat with Henry afterwards. Down on all figures compared with last time except for CD swim which was 3 secs faster! 47 secs slower overall, but really it's nothing. Still feel fairly confident about swim. Temperature seems to be warming up nicely in Hamburg.

9st 10 3/4. On taper so decided to reduce drills by half, so only did 8 lengths each time. Slow today. Traffic was bad in pool and lost a couple of hours sleep last night due to watching Wednesday in their amazing comeback from being 4-0 down from first leg v Peterborough to draw 5-5 and win on penalties. Amazing night and great chat with Henry afterwards. Down on all figures compared with last time except for CD swim which was 3 secs faster! 47 secs slower overall, but really it's nothing. Still feel fairly confident about swim. Temperature seems to be warming up nicely in Hamburg.

9st 11 on Saturday morning. Kathryn's run for England!!!! Had pasta carbonara on Sat lunchtime because we were going to Henry's football presentation at 1p. Then off to stasy at Abode Hotel in Chester where had sandwiches for tea. For breakfast I had corn flakes then porridge. Had porridge bar about 20 mins before setting off. I carried a Lucozade Sport bottle of zero tabbed water round with me and had a drink at every drinks station - about 5?. Also had High 5 gel at one of stations. Also carried Kathryn's small bottle and a gel with me. Was aiming to beat the 10.09 which we did at qualifying race at Scunthorpe so 9 .51 pace. But it was steep uphill at start and quite crowded and narrow early on through town centre. We got it back to 9.51 after 3 miles but Kathryn never really got back to top speed after that. She has had a sore calf muscle all week and has been foam rolling every day. She never gets injured!.Last mile or so was very hilly as well but by then the time was gone anyway. It was a very warm dand we ran 0.15 miles over distance as well. Back in October, 7 months ago when she fell apart on Virtual London or the real London 12 months before that, if we'd said she'd be running for England today we'd have said 'no way' so absolutely amazing achievement. Real triumph. Try the marathon again? We'll have a think about that after Hamburg in 2 weeks, but I think I'd want to run round with her. Kathryn had pasta meal and a sandwich night before and a gingerbread man. Ovaltine and porridge pot on race morning plus aspirin and cold relief capsule. half hour before race had Ovaltine and porrridge bar. Laps 10.05, 9.36, 9.49, 10.13, 10.10, 10.19, 10.14, 10.06, 10.11, 10.03, 9.56, 9.43, 10.02.

9st 11 1/2. Last ride before race day. Took it nice ans easily. Did it before having any breakfast. Just on a glass of water.

9st 10 3/4. Wanted to do full distance tonight as it was last open water session before Hamburg. Wasn't sure I'd manage it and was expecting to have to do 4 full laps but after 3 laps I was only about 700 yds short so decided to do 2 small laps to finish. Had written on my hand how many yards I needed to swim for 2.4 miles and checked what pace I needed to be doing each 500yds . 12.23 pace would get me round in 1 hr 50 and 13.30 pace gets me round under 2 hours, so I knew I was up with the pace all along which I think encouraged me. Worked out very well and wasn't too cold when I got out. Had Gnochii for lunch and a porridge bar half hour before starting. Really pleased with it and especially the time. Good confidence booster.Laps 12.11, 12.52, 12.15, 9.59?, 12.03, 13.33, 13.52. Kathryn also swam tonight doing just one small lap.

Thurs .May 25th. 9st 10 1/2. Last watt bike session before going to Disney and Hamburg. Z2. After 20 mins insert 5 mins Z4.

9st 10 1/2. Did this on just a glass of water. Got out of bed and went. Just turning arms over really. Used old goggles and hat because proper stuff was delivered to Martin yesterday. . Goggles steamed up very quickly so felt a bit unsafe on 400m because couldn't really see where I was going. Traffic quite bad at times as well.

9st 10 1/2. Did this on just a glass of water. Got out of bed and went. Just turning arms over really. Used old goggles and hat because proper stuff was delivered to Martin yesterday. . Goggles steamed up very quickly so felt a bit unsafe on 400m because couldn't really see where I was going. Traffic quite bad at times as well.

9st 11 1/4. Pulled up short!!! Tightness in left hamstring so walked home from Jolly Farmer. Maranoia, Trianoia, Ironoia? Didn't do any damage and stopped as a precaution but it may prey on my mind. Haven't run for 6 days after Kathryn's England run. Sure it will be fine. Can give it a try in Disney. Week 29 complete. Laps 9.15, 9.38