Last Thursday's run went a lot better than I thought it would, during the warm up my legs felt very heavy but as soon as I got onto the efforts and after they felt great. Running at 16kmh on the treadmill at 5% gradient seems to be getting easier :o)

Friday was a swim session but due to loads of bodies in the pool it proved difficult to stick to it so I just played around with technique.

Saturday was an hours run at 65-70% MHR, 65% being 153 bpm for me, I did 01:03:23 at 158 bpm and did just under 8 miles. Then it was an easy 40 min on the bike to ease off the legs.

Sunday was 73 miles out on the bike with St Ives CC and a really good ride it was too, weather stayed good again although it was a little cold. I had moved my seat back a little for this ride and I did the whole ride without cramping and did a lot of work on the front too. I also felt strong after the ride, but my back played up a little so I will have to keep an eye on that just in case its the seat position. I was more than happy with my performance though.

Monday saw me doing 2.5k in the pool first thing then a spinning session at the gym in the evening and today is a 01:20 bike with a run tonight with the club.