Tuesday 29th January

500m swim @ lunchtime

Leg massage evening. (Muscles extremely tight - IT band needs stripping out - ooohhhh)

Sunday 27th January

4hr15mins easy level 1 bike ride - 121 ave hr. Max hr 185 (while riding up Toys Hill !)

Route: Crystal palace, Beckenham, West Wickham, Layhams Lane, Hesiers Hill, Beddlestead, Westerham, Hosey Hill, Edenbridge, Hever Castle, Four Elms, Toys Hill, Brasted, Hogtrough Hill, Pilgrims Way, Westerham Hill, Biggin Hill, Keston, West Wickham, Beckenham, Crystal Palace.

Sunny day, pleasant ride.

Saturday 26th January

1hr turbo trainer session - Level 2/3 ave hr 144bpm - 90rpm cadence

10mile bicycle commute to Paddington train station

2hr road skills session at Reading Velodrome. (bunch riding skills + mini races)

Thursday 24th January

3mile easy run at lunchtime (between Hammersmith and Putney Bridge).

Still feeling a bit sore.

Wednesday 25th January

After the rigours of yesterday.

Stretching session + sitting in a bath of cold water - (ouch !)

Tuesday 23rd January

30mins easy run at lunchtime

1 hour circuit training

V. tired, slept well !

Monday 21st January

25mins easy spin turbo trainer spinning - zone 1

Sunday 20th January

1hr steady turbo trainer - 90rpm zone 1/2

30minute easy run around Norwood Lake

10 mins hula hooping

Better form

Wednesday 16th January

40 mins easy spinning on turbo trainer

Hard work - felt dizzy

Still Ill

Been ill with chest infection since December 20th. Not able to do much. Managed a mini walk while away in the Welsh hills, and that put me out for the rest of the day.

Doctor advises these things take about 5 weeks. Not good. I'm just gonna rest and wrap up warm. What a bore !