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