Run

Went to Crystal Palace on a cold November morning for a 10am start in the Nike 5K race.

My time is a respectable 22:08. I've only been running once in the last two weeks, and been so busy at work that other exercise has been scarce too.

There were a couple of hills that I wasn't expecting, but not as many people running as expected so the crowds didn't slow me down in the same way as the Hyde Park 10K

Annoyingly, as I was putting in my contact lenses, I dropped one. So I had to run half blind. Nearly twisted my ankle on one rough bit of path - reduced depth perception.

Listened to my MP3 player to see if it helped - but it didn't really. Left ear kept falling out and cord flapped around annoyingly. But maybe these distractions kept me from realising quite how knackered I was :-)

Swim

Been really busy at work, so this is the first swim for ages.

LA Fitness.
3 reps of 10 laps of the 15M pool with short rest between.
Sauna break, then another 10 laps.

Bike

Very cold Sunday morning. For the first time this winter my feet were completely frozen. I cycled all the way down to Camberley today, and then didn't recognise any roads, so had to turn around and make my way back. It was very tough, I was very tired.

Average 26.89 km/h
distance 58.03
Time 2:09:30

Bike

Working at home, so went out for a lunchtime bike ride.

Nice bright chilly day with a clear sky and ice in the corners where the sun hadn't got to it yet.

1:03:56 mins
27.8 km/h average
29.61 km distance

Nice route. Up though Datchet, Old Windsor and up the Ascot road to Windsor Great Park. Then through the park past Guards Polo Field, out of the park and turn left to the A30. Left into Englefield Green and down the hill to the Bells of Ousley and straight back home.

If I can get my avarage up to 29.61, I can do it inside the lunch hour :-)

Run

Went to Carols for the first time in a long time. Dark and cold and we didn't get out till about 7.40pm. Usual run which is 4.5 - 5 miles (one day I'll measure it).

Haven't been running for over two weeks to rest my left calf which really hurt at the end of my last run.

Felt good tonight - the fuul moon was out and it was very calm. Thought we were going really slow but it was actually under 41 minutes.

Bike

Sunday morning cycle after a hefty break of about a month.

Took it easy. Up through Old Windsor and Windsor Great Park, Ascot, Waltham, Maidenhead, Dorney Eton.

52.83 km distance
1.57.28 time
27.03 km/h average