9st 13 1/4. Ran round with Kathryn in a bid to get her the English Masters qualifying time of 2.30. She smashed it. Went 2 minutes faster than in Cheshire. I was only due to run 100 minutes this weekend but I ran within myself today. Had pasta carbonara night before then got up and had corn flakes and porridge. Then had a porridge bar about an hour before race start. Took a Lucozade Sport size bottle of zero tabbed water round with me. It was enough because it was a cold day. Only 3 degrees when we arrived. I ran in tights. Carried a drink round for Kathryn as well as my own. Had 4-5 jelly babies at 8 miles (provided during race). 1097/1401, 9/14 in age group, 761/865 gender. Laps 9.45, 9.37, 9.28, 9.47, 10.00, 9.53, 9.55, 9.54, 9.58, 9.53, 9.54, 10.04, 10.00. 1096/1401, 3/6 in age group, 336/535 gender. Night before race had pasta mug shot with chees and ham and 2 part bake bread rolls from Aldi. Breakfast had porridge pot with a few raisins with added water. Hour before race had Ovaltine and a full porridge bar. During race had a naked fruit bar and water with zero tab in small bottle at 6 miles, 9 and 11. Had 3 jelly babie at 8 miles (given out at race.)

9st 13 1/4. 9st 11 3/4 when got back. Should have done 4 hours today but cut it short. Did half marathon at Scunthorpe yesterday with Kathryn so didn't feel fresh when I set off. Also, weather was forecast to be bad so wore waterproof top which isn't aero. Slowest ever for first 5 miles with strong headwind. Weather got worse between Hathersage and Castleton with persistent rain. Got very cold to extent that I was struggling to use thumbs to change onto big ring. Had to take hand off handelbars and push with side of hand. Snow is forecast later tomorrow. Disappointing.

9st 12 3/4. 6 secs faster on first 10 x 50m, but 20 secs slower on 8 x 50m. @00s were poor and were 21 secs slower. Overall without fins I was a second slower, rescued by a good final 400m CD.

9st 12 3/4. 6 secs faster on first 10 x 50m, but 20 secs slower on 8 x 50m. @00s were poor and were 21 secs slower. Overall without fins I was a second slower, rescued by a good final 400m CD.

9st 12 1/4. Ran in afternoon after being to group but before having lunch because it was due to have been -3 degrees overnight and +5 in afternoon. As it was it wasn't as cold in morning and I ended up running while it was snowing. Enjoyed the lay in though. Ran in tights but was a good bit faster than last three times I've done this course so not too bad. Laps 9.03, 8.39, 9.07, 9.14, 9.37, 9.20.

9st 12 3/4. 9t 11 1/4. Watt Bike 1.00 Z2. At 0.15 insert 5 x 1 minute Pick Ups (last 30-60 secs each) PU followed by 1 minute easy Spin in low gear. Started at setting 2 the did all pick ups for 60 secs then down to setting 1 for easy spin. Tried to keep all pick ups in 90+ RPM and made sure I got over 100 RPM in all sets. All figures significantly up on recent sessions, which I guess was to be expected because of pick ups.

9st 11 3/4. This session nearly didn't happen. Last night we had over a foot of snow. Graves was closed so I did this at Dronfield. Pool was almost empty of people. Couldn't fit it all in because after walking to shops then digging out I had a shingles vac at 3.20, so I did what I could. Did all of main set though and it was actually faster than I've dome before, which amazing because I'm always slower at Dronfield and was tired after digging snow.

9st 11 3/4. This session nearly didn't happen. Last night we had over a foot of snow. Graves was closed so I did this at Dronfield. Pool was almost empty of people. Couldn't fit it all in because after walking to shops then digging out I had a shingles vac at 3.20, so I did what I could. Did all of main set though and it was actually faster than I've dome before, which amazing because I'm always slower at Dronfield and was tired after digging snow.

9st 11 3/4. This was a very strange one. Supposed to do 11 miles but we had a foot of snow Thursday night into Friday. Was planning to run on roads because pavement was so thick but needed it to thaw a bit from sub zero so that there was no ice. Was in my kit but thaw wasn't happening so decided to go to gym and run on treadmill, but when I got up there they were just turfing everyone out because of 'an issue'. So came home and reverted to original plan but we needed to leave at 1pm to go to Grace's birthday party so couldn't get full run in. Decent pace though considering conditions. Week 18 complete although lonf bike ride was cut short, Friday swim cut short and now this, so not ideal. 3/5 of programme completed. Laps 9.13, 8.50, 8.50, 9.35, 9.08, 9.11, 9.26.

9st 12 1/4. Watt Bike 1.00 Z2. Weather too bad to go out on road. Am planning to do the scheduled 4 1/2 hour ride next Monday during, what should be, cutback week. Will do cutback week's 2 1/2 hour ride this Wednesday if weather okay. Distance down due to not doing any pick ups but cadence average an improvement.

9st 11 1/4 first thing this morning. 9st 10 after run having swum 120 lengths in morning and had lunch. Last night we discovered that Kathryn had been selected to run for England!!! Amazing. Running Tuesday because having to swap things around due to bad weather yesterday and looking after Henry and Grace on Thursday because their teachers are on strike. So running in afternoon having already swum 120 lengths this morning, which isn't ideal. Planned to run 6 miles round Cowley but as soon as I stepped out of door thought it too wild and windy for Cowley, especially as it had been snowing on and off. So decided to 6 to far end of layby but soon after I set off I knew I was tired from swim. Running form wasn't good. No point in risking injury so just did 5. Overall pace was good but I never felt comfortable. HR okay though. Got it done. Laps 8.57, 8.42, 9.17, 9.44, 9.20.

9st 11 1/4. 8 secs slower on 125s and 6 secs slower on 75s so 14 secs on main set, but not too concerned because previous Swim 42 session had been much better than one before that and today's was often affected by traffic. Moved into medium lane for last 32 lengths. One other woman who also moved out described it as carnage and lane rage! 45 seconds slower overall though, so perhaps I should be a little concerned.

9st 11 1/4. 8 secs slower on 125s and 6 secs slower on 75s so 14 secs on main set, but not too concerned because previous Swim 42 session had been much better than one before that and today's was often affected by traffic. Moved into medium lane for last 32 lengths. One other woman who also moved out described it as carnage and lane rage! 45 seconds slower overall though, so perhaps I should be a little concerned.

9st 11 1/4. 9st 10 3/4 when got back. This was a new one - went to Sporting Memories on bike. Have had to swap training round this week because of awful weather on Monday and we have Henry and Grace tomorrow all day because their teachers on strike. Needed to do 2.5 hours and split it with and hour to get there then extended ride home to make up the time. 2.5 hours is actually next week's cutback ride because I have no way to fit in a 4.5 hour ride this week. Bike is making a funny rattling noise. Need to get it booked in.

9st 11 1/4. 9st 10 3/4 when got back. This was a new one - went to Sporting Memories on bike. Have had to swap training round this week because of awful weather on Monday and we have Henry and Grace tomorrow all day because their teachers on strike. Needed to do 2.5 hours and split it with and hour to get there then extended ride home to make up the time. 2.5 hours is actually next week's cutback ride because I have no way to fit in a 4.5 hour ride this week. Bike is making a funny rattling noise. Need to get it booked in.

9st 12 3/4. Exactly a minute slower today. Not surprised. I didn't have a great night's sleep last night and was under a bit of pressure to get my bikes to Evans for servicing as early as possible. Also, traffic was really busy. Had to wait a few times at turns. Not too worried about it though.

9st 11 3/4. pst 9 3/4 when got back. This felt like hard work and HR is quite worrying with nearly all run done at L5. Didn't help that I picked Sue Atkinson up near Bowshaw and she ran me too fast up to St. James Park. Quite mild weather for a change and ran in shorts. Laps 9.00, 8.57, 8.45, 9.05, 8.56, 9.25, 9.27, 9.28, 9.31, 9.27, 9.56

9st 13 3/4. Best bike out of mothballs and weather a bit milder as well. Improved performance. 5 mins faster for first 5 miles than last time although conditions much better, but still fastest for a couple of months. 3 and half mins faster than last time I did this flat ride ride 3 weeks ago. Worked pretty hard on flat ride. Making progress I think.

9st 12 1/4. Didn't get my session done today. Ws really tired when I went to bed after long bike ride, visiting Dad, then band practice. Woke at about midnight and decided to have a day off. Also had things to do sorting EuroDisney hotels and trains and also thought I needed to go to post office to check my passport still valid for Florida. In the end I got everything done and didn't need to go to post office then found I had a bit of time left before group meeting so did a lap of my gym circuit followed by 400m. Narrow lanes - rubbish.

9st 13. Cutback week so only 4 miles. Quite pleased but legs still feel a bit heavy. Can't decide if it's from Monday's bike ride or just a bit under weather.Laps 9.19, 9.51, 8.58, 9.14.

Watt Bike 1.00 Z2. At 0.10 insert 8 x 4 minute Z4 @ 2 min easy Spin in low gear. Started at L2 then up to L$ for each of reps and down to L1 for each easy spin.

9st 12. 128 lengths and I used all three lanes at some poin today. Moved out of fast lane because of heavy traffic after third 200m but then there ended up being 14 in medium lane so I went into slow lane to do my 2nd set of drills then moved back to fast lane for final 400m. 100s a d 50s were both 4 secs slower but 200s were 45 secs faster and both 400m were around 30 secs faster than last time. Slower shorter distance times could both have been down because of traffic. Main set was 37 secs faster overall. Total swim was 1.33 faster so pretty good.

9st 12. 128 lengths and I used all three lanes at some poin today. Moved out of fast lane because of heavy traffic after third 200m but then there ended up being 14 in medium lane so I went into slow lane to do my 2nd set of drills then moved back to fast lane for final 400m. 100s a d 50s were both 4 secs slower but 200s were 45 secs faster and both 400m were around 30 secs faster than last time. Slower shorter distance times could both have been down because of traffic. Main set was 37 secs faster overall. Total swim was 1.33 faster so pretty good.

9st 12. 9st 10 when got back. Cutback week so only 8. Decided doing Cowley this way round made it feel almost loke a new run and it was mostly downhill for last couple of miles. End of week 20 and Build Phase. Into Peak phase now so next 7 weeks are going to be tough, although there is 100 mile sportive, a week in Majorca and St Neots triathlon in that 7 weeks to give it a bit of variety. Light at the end of the tunnel I think. Laps 9.18, 8.57, 9.36, 9.35, 9.20, 9.37, 9.00, 9.29.

9st 11 1/2. Start of Week 21 and 'Peak' phase. Good riding conditions with low winds and dry roads. Included 41 milkes on flat which were a little faster on average pace than last time I did this oine, despite the fact that temporary traffic lights are back in Hope again so back to 24 sets of lights instead of just 16! Had to come to a complete stop 9 times and slow for several others. Improving a bit I think. 100 mile sportive on Sunday.

9st 11 1/4. Turns out I've only done this swim twice before, don't know why. Today's figures are a big improvement on either time I've done this swim before. 29 secs faster on 75s, 16 secs faster on 50s and 17 secs faster on 25s. 400cd also faster (1.14 faster than last time I did it). Only first 400 was 4 secs slower than previous best. 1. 10 faster overall.Good session then. Got in water at 7.00 and got out at 8.47 after a toilet stop.

9st 11 1/4. Turns out I've only done this swim twice before, don't know why. Today's figures are a big improvement on either time I've done this swim before. 29 secs faster on 75s, 16 secs faster on 50s and 17 secs faster on 25s. 400cd also faster (1.14 faster than last time I did it). Only first 400 was 4 secs slower than previous best. 1. 10 faster overall.Good session then. Got in water at 7.00 and got out at 8.47 after a toilet stop.

9st 11 1/4. Watt Bike 1.00 Z2. At 0.15 insert 4 x 7 minute Z4 @ 4 min easy Spin in low gear. Except I forgot to check details of session before I set off and instead of doing 4 x 7 mins, did 7 x 4 mins, which meant I ran out of time! Doh. Doing this this on a Wednesday because gym is being refurbished Thurs and Fri so did it before going to Dave Evans funeral.

9st 11 1/2. 9st 9 1/2 when got back and I'd had breakfast before running. Felt like quite hard work again today. Trudging. Dad in hospital, dentist later this morning and 100 mile bike ride coming up on Sunday is all reducing my energy levels I think. I'll get there though. Laps 9.08, 8.56, 9.13, 9.36, 10.08, 9.32.

9st 11 1/4. 53 secs faster on main set than final time I did this session last year so well ahead of the asking rate. 36 secs faster overall. Only had a minute to spare to complete this. Need to make sure I'm in water by 7am next time.

9st 11 1/4. 53 secs faster on main set than final time I did this session last year so well ahead of the asking rate. 36 secs faster overall. Only had a minute to spare to complete this. Need to make sure I'm in water by 7am next time.