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10st 4. Knocked 5.32 off last week's time! How I did that I have no idea. Tried to remember what Kerri-Anne Payne said about looking straight down, not ahead in order to keep the feet up, but didn't always remember to do that. Think I just pulled harder and longer. Consistent times with all of them under 13 minutes, although I was 4 seconds off a PB for a set. Also not helped by having to change lanes midway through 4th set because of swimming lessons starting in my lane. so perhaps would have been faster. May have helped that I didn't do a bike yesterday because of protecting achilles after tweaking it Saturday. Certainly very pleasing. It's still 5.11 off my PB in buoyancy shorts but its definitely moving in right direction. Perhaps I can do this?!

10st 2 1/2. Did this after tweaking achilles last Saturday. Didn't bike on Monday and was wary of finding it painful a long way from home but it felt fine. Power average 114 watts.

10st 3 5/8. I was good on Tuesday but today I was rubbish! Only one set under 13 mins. Not helped by miscounting in 4th set and having to swap lanes half way through 6th set. But did it all in trunks. No buoyancy shorts. Which is perhaps the only positive to be taken from it. Got shocking cramp in right calf on 112th length. Almost had to grab for lane rope. Only had a Hike bar before setting off so perhaps was underfuelled and dehydrtated. Took drink with me but didn't drink much. Last week had the slight rest while changing shorts after 5th set. Something to think about for next time.

10st 4 1/4. Testing out problematic achilles tendon. Was meant to be taking it easy but pace very respectable. Bit of soreness as I was running and had wondered about going round twice but with the way it felt, that might have been taking too much of a risk. It certainly isn't right. Was it caused by playing football on the beach with Henry. Do I need to take the full 2 weeks off before doing Great North Run or should I miss out the GNR altogether with Majorca in mind? Will have to see how it settles down. If its just inflamation then that should settle down. Iced it as soon as I got back. Have been taking an Ipobrufen most days. Cad. 185. Laps 8.48, 8.59,

10st 5 1/8. Bank Holiday Monday so decided not to do 35 miler as Hope Show today. Also needed to check that dodgy achilles was okay on a bike. Massive improvement in injury because was struggling to walk properly yesterday. God id good! Set off at 9.30 and was already very warm. Yesterday was hottest late Bank Holiday weekend on record - by a full 2 dehress!. Will probably do this ride again tomorrow and cycle instaed of designated runs until Great North Run. I'd virtually given up on taking part yesterday but now think I have a chance. Laps 26.31, 21.57, 16.41.

Seems to be a real improvement here. Water temp 24. Air temp 25.

10st 5 1/8. Repeated yesterday's ride but set off just before 7am with no breakfast. Very warm again. Short sleeved shirt at 7am.Laps 28.27, 20.24,

10st 4 1/2. Slower today. Don't know if it's 3 rides in 4 days or because it was quite windy or because legs felt a bit tired as soon as I started first hill or a combination, but at least I've put a few miles in my legs this week.Laps 30.52, 20.20,

In buoyancy shorts. 10st 2 1/2. 128 lengths. 2 miles. Longest since Serpentine 2 years ago. Smashed my PB in my first set and my 2nd set was faster than my previous best but 4th and 5th set let me down so wasn't close to PB for 2000m. Sets in buoyancy shorts were ok but not great. Decent overall session though

10st 2 1/2. 128 lengths. 2 miles. Longest since Serpentine 2 years ago. Smashed my PB in my first set and my 2nd set was faster than my previous best but 4th and 5th set let me down so wasn't close to PB for 2000m. Sets in buoyancy shorts were ok but not great. Decent overall session though

Just one lap. Felt a bit cold in water. It has lost 7 degrees in 7 days! Good bit slower tonight. Same stroke rate as last week but stroke distance down quite a bit. Perfect conditions last week but a good bit choppier tonight.

10st 4. 7 am start again and doing it instead of a short run because still resting achilles before Great North Run. Seem to be getting a bit slower. Missed yesterday's long ride but because I was looking after henry, so that's ok.Laps 29.48, 20.34

10st 3 7/8. Slow first 5 miles because of really strong headwind. Laps 31.56, 20.32.

11st 3 1/8. Great North Run Sunday so wanted to save legs a bit, hence buoyancy shorts. Reasonable speed without breaking any records.

10st 3 5/8 day before. Went into race having not run a step for 2 weeks. Had picked up an achilles/soleus injury 3 weeks out. Tried it again a week later and ran 3 miles but almost unable to walk following day. Decided to allow maximum yime to heal but meant when I got to start line didn't know how far I would get. Ran a bit flat footed to avoid going up on toes as I thought that would protect achilles. Did okay for first 6 miles but from 9th mile onwards slowed dramatically. Quite a few walks because it was getting sore and I though walking might help it stretch out without the impact of running. 3 weeks ago if you'd told me I would run GNR in 2.15 I'd have been gutted because I thought I would go under 2 hours but if you'd offered me finishing in 2.14 I'd have snatched your hand off. warm day, very sunny and no wind. perfect conditions.Cad. 178. Laps 8.59, 9.12, 8.58, 9.18, 9.29, 9.19, 9.18, 9.42, 11.00, 10.54, 12.26, 12.38, 11.41. 5K 28.11, 2nd 5K 29.19, 3rd 5K 31.33. Came 19050/.

10st 3 1/8. Cad. 178. Laps irrelevantThis was a strange one. I ran it with Kathryn, although she set off 5 minutes before me. I used it as a bit of a recovery run after Sunday. Sometimes looped back for kathryn but later in run just stopped to wait for her. So I did run this distance in this time but there were a few breaks in the run - which was probably good for me. Again adopted my new flat-footed running style.

10st 3 1/8. Today I went past my highest swimming mileage for a calendar year - and there are still 3 1/2 months left! Was a bit of a recovery swim after Great North Run couple of days ago. Bit slow today.

10st 2 5/8. Really windy outbound so one of slowest first 5 miles ever. First time up HH for a month although not too bad a time up it. Perhaps helped by wind blowing me up it.Laps 34.26, 19.40, 30.30, 15.10. HH 14.54

10st 3 5/8. Furthest I've ever swum. Cheated a bit because did it all in buoyancy shorts because I'll be in a wetsuit at Serpentine next week. But also have a cold which is affecting breathing a bit and am planning to run at least 15 miles tomorrow. Slowed a bit towrds end. Practiced emptying goggles without touching bottom on 7th set. Was just 2 lemgths short of completing 9th set but lifeguard wouldn't let me finish it even though schoolkids weren't ready to get in! Reight miffed. Jobsworth!

10st 3 5/8. Schedule said 18 miles but decided to try for 15 as still carrying sore achilles/soleus. Didn't want to go far from home so decided on 5 mind-numbing laps of 2.9. Had porridge and half dish of cornflakes before setting off and put plenty of water and a hike bar on back garden. First 4 laps weren't too bad and was averaging about 9.36 pace but at end of 4th lap was going to stop as I was getting a few warning twinges in lower legs but Kathryn persuded me to do another mile and I ended up doing full lap. Pleased I did. Half marathon time was nearly 8 minutes faster than GNR week earlier and on a hillier course and running on my own! So felt pretty pleased with myself. Achilles seemed okay though where another 11 miles is coming from in 4 weeks time I'm not exactly sure!. Cad. 178. Laps 9.06, 9.32, 9.10, 9.30, 9.50, 9.27, 9.54, 9.54, 9.48, 10.07, 9.56, 10.02, 10.01, 10.35, 10.07