Run

Really painful left hamstring after Sunday's cycle, so taking it easy this week.

Went with Carol and Jonathan for 4-5 miles in Richmond park in the dark. Quite leisurly pace, walked up the hill, about 45 minutes. My leg didn't get too sore, so maybe the rest helped.

The clocks go forward at the weekend, so cars might be back in the park next time, and it might even be daylight. We might have to start running a different route.

Jonathan mentioned he did the Adidas Breakfast run in Kingston last weekend. He came 19th in a time of 51.08 which is really good for 8 miles.

Swim

LA fitness this afternoon - about 30 of their 15M lengths.

Run/Swim

Just a run on the treadmill in the Briston City Center Marriott this morning. Ran about 3km in 20 minutes. Slow start, then a steady 10km/h.

Did a few short lengths in the pool trying to avoid random Joe Public getting in my way.

Bike

Nice morning so went for a cycle at 9am. Did route 3. First time out without gloves on my Ridley - ever. It was a bit odd to actually feel the handlebar grip. May get some lightweight gloves for summer riding to protect my hands if I fall off.

Broke my record at 1 min 26.31. Wasn't trying to break the record, just trying to keep my average speed at as close to 30km/h as I could. (actual 29.62 average, distance 42.67k)

Was worried about my hamstring, but it's feeling much better.

Bike

SBR bike ride only produced three of us today. Even though we complained about the unreasonable pace of previous rides before starting, for the first 15km or so we kept up an average of about 34km/h. We swapped leader with me usually leading up the hills and struggling on the flats as usual.

Calmed down a bit, but still finished very quickly.

Total about 1 hr 50, with about 55K, average speed ~30km/h in the end.

Felt pretty sore by the end.

Swim

LAFitness pool after work. Did my usual 28 lengths of 15M, then decided to give it a bit of a harder push for a few. Trying to twist more in the water to get my arms working more. It definitely works, I think I'll try and book more lessons to see if I'm improving.

Bike

LA Fitness spinning class for 30 minutes this lunchtime.

Swim

LA Fitness 28 lengths of the 15M pool. Very tired today, 8-4-4-4-4-4

Swim

LA Fitness. 15M pool, 28 lengths. 12-6-6-4. Good start. Still aiming for all lengths with no break one day.

Bike

SBR 9am cycle today. Only 4 people again. Maintained a manageable 30km/h average for the first hour and 20, then the other's went up to 38-40km/h, and again I still cannot maintain that speed.

Total of 2 hours 12.11, with 66.86K completed, average 30.35.

Not as cold today, even a bit of sunshine. Will I get faster in the warmer weather the way most people seem to say happens?

Run

Honda 3 mile run at about 6pm today, and it's the first time in months I think that I've been outside running in daylight.

I felt tired all the way round, but my time of 21.34 is fast.

Swim

My usual 28 lengths of 15M each at LA Fitness

10-6-6-6

Either my technique is improving, or I'm getting stronger, but I can swim longer now without stopping.

Gym

This afternoon just had a 10 minute session on the bike, and 15 minutes on the treadmill at LA Fitness.

Bike

Went to LA Fitness at lunchtime with a couple of guys from work, and did my very first spinning session. It was a 30 minute workout, and about as hard as I expected it to be, which was very.

Didn't have my Polar on, but Ronny did and he managed to expend 555 calories.

Will definitely go back, once my T-shirt dries out!

Bike

Only 4 people today on the SBR cycle, with the bike expert actually turning out for the first time. Guessed this would be a bad experience, having a real competitor taking the lead, and only managed to stay with them for about 15 minutes, and eventually lost sight after 30 minutes, even though my average speed was over 30km/h.

Really pissed off with SBR now. The ride is supposed to be a social training outing, not a race. I'm not planning on going back.

Not counting the 4k to the shop, my total for today was:

51.19k
1.50.59 minutes
av 27.68
max 48.31

Run

Honda 3k run tonight. Thought my 11.22 out was a bit slow, then realised I'd been going against the wind and got back faster

total time of 22.05
average HR 164
Calories 325
whatever this other setting means - 23.9

Swim

LA Fitness this afternoon again, 30 laps of the 15M pool.

10-4-4-4-4-4

Not bad.

Run

Went over to Carol's and even though it was dark and cold and windy and raining, we did our usual 4.5-5 mile run in Richmond Park. Actually, the rain stopped after about 10 minutes.

Not too many runners in the park tonight.

Didn't do an accurate timing - was about 44 minutes.

Swim

Went to LA Fitness this afternoon.

Did 27 lengths of the 15M pool, in groups of 6-6-4-4-4-3

All front crawl. I really am improving.