Level 12, 103 strides per minute, pulse 130, 120 floors, 360 calories. Not physically hard but quite easy to fall off if not concentrating!

8 exercises, some sets of 15, some of 12.

Tagged along with Matt and Liam as far as Shakespeare Street as they headed to Mapperley, then buggered off on my own round the Arboretum and the Park, coz I couldn’t keep up! No problems with knee today.

Level 13, 110 spm, pulse up to 140, 129 floors, still nearly fell off a couple of times.

Same as yesterday.

New boots bridge and tennis centre route, with Matt and Liam. Knee fine again, felt ok generally.

With Liam and Matt till halfway, 20 minutes, back on my own. Approximately 7.30s coming back, 7.20 last m. Felt good.

Zigzag around the forest south of Mansfield.

To dl with rucksack, via Strelley village.

40 lengths of outdoor pool.

Level 14, 117 spm, 137 floors, pulse 147 at the end.

Usual 8 exercises.

Usual 8. Also attempted level 15 on stairs machine but fell off after a couple of stumbles after 8.52. May have to stick to level 14.

Along canal to 3m mark and back, easy, with Matt. Felt good, nice not trying to hit 8’s.

96 rpm, 222 Watts, after weights. Quite good session.

Usual 8.

With Matt, up to Mapperley top, attempting to get to Freda Avenue but had to give up due to pain in left buttock. Walked back from near the top of Winchester Street.

After weights. On wattbike at dl, 95 rpm, 216 Watts. Left buttock still painful, not even walking well, certainly can’t run.

Usual 8 plus abductors whilst waiting for rear deltoids.

On wattbike at dl, just under 96, 235 Watts. Fresh, no weights first. Still don’t feel able to run. Wore cycling shoes. Best session for some time.

After weights, 223 Watts, just over 96 rpm.

Usual 8 minus rear deltoids due to queue, plus abductors.

On tourer. Out through Newstead Abbey, up route 6, route 645, Newark, met Mick at Velo Verde, back home direct via Bingham, Radcliffe (met Bernie and Ann) HP. Good ride, quite cold, caught in a couple of showers, out for 7.5 hours.

Just over 96, 221 Watts. Tried to run at lunchtime but left buttock was too bad, stopped after 50 yards.

Usual 8, mixture of 15s and 12s.

Level 16. 210 Watts, average pulse 135, cadence about 70. May try lower level next time to try to get closer to running cadence. No problem with injuries doing this.

Usual 8.

Same machine as yesterday, dropped to level 15, got average cadence just over 160, pulse up into 140s. Good session.

Different machine to yesterday. Started on level 7, increased to level 12 by the end, got cadence up to 160 average. Good session, calves a bit shot after.

Usual 8.

With Mick, to Sherwood Forest visitor centre cafe, along routes 6 and 645, ack a similar way inc bit from Bilsthorpe. Good ride, quite relaxed.

Started on level 7, turned it up by one level per minute for first 5 minutes, remaining 25 minutes on level 12. Cadence just over 160, 400 calories, apparently.

Very quick session, just bench, shoulders and lats, wanting to get home to watch the Giro. Tried to run at lunchtime but had to give up after less than half a mile due to pain in left buttock.

To work, then home via Lockington and Borrowash. Good ride but left buttock sore.

160, first minute on level 7, up by one level per minute till on 13 after 6 minutes, then up to 14 after 15 minutes and 15 after 24 minutes. Allegedly 440 calories, no idea what that really means but quite a reasonable session.

Just shoulders, lats and bench, in that order. Used machine for shoulders, did the first set on 20kg, the other two on 15.

Up b600 to Selston, Annesley, Newstead Abbey, Longdale Lane, home via Papplewick Pumping Station and Hucknall. Would have liked to do more but short of time.

Out through Newstead, Oxton Bank, into Southwell, back via Hoveringham loop and the usual way home. Stopped at Longdale cafe but they had already shut at 2.39. Hoped to see some of the Outlaw Tri but must’ve been too early. Riding well but left buttock still stinging.