Whaly Waltz 5.5m fell race

got 2miles in then went over on ankle and had to pull out - immdeiatly swelled up - was in top 30 as well and felt strong - will have to see how long out for as quite painful and bruised.

Run

12m slow run, 1hr 33mins 43secs, average = 7.49min/mile

Felt good, had to go up to Owler Bar(went quite slow up here - need to get quicker up hills) - very hilly route but good training.

Bike (pm)

35 miles with Jo P
Curbar - hathersage route

2hrs 30mins, total ascent = 3557ft, average =14mph

Felt really good and strong, tried to attack the hills.

Run (lunctime)

5m steady

time = 33.40, average = 6.44min/mile
Felt good to get pace back in the legs, surprised that I could keep it for 5 miles on tired legs.

Run

5m easy run home

time = 38.22, 7.40 min/mile, calories = 782
Total ascent =948ft

felty quite good - had to do two miles after to get home.
Legs felt lethargic once finished though

Bike (pm)

26 miles, 1hr 30 mins, average =17.4 mph

Went riding with Jo for first time - was quite a hilly route, started to get bit tired towards the end.

Run (am)

4m slow with few strides

30.35 mins, average = 7.39 min/mile, calories = 694

Felt pretty lethargic as only had raisin's before, need to eat more for longer, harder runs in morning.

Swim

Lunchtime swim

100m w/up
5 x 200m intervals
100w/down

3.04
3.07
3.11
3.04
3.07

Some numpty with a triathlon hat held me up on 3 and 5, on 5 he pushed off as i was doing tumble turn.

Run (pm)

5m - Easy pace zone, time = 39.02, average = 7.48 min/miles
Calories = 794

Marathon training schedule start

Felt good to get the legs going.

Bike

50m Great Nottingham Bike Ride

2hrs 41mins, average 19.1mph
Felt good, although was blocked for last nine miles by 18 milers (lots of kids) and 1 mile over gravel. Very flat course though. Was first back out of the corporate entrants.

Open Water Swim

2.8k at Watermead Park (3 laps)
about 50mins

Felt good although badly need new wetsuit as current one very restricive and tires shoulders quickly.

Run

Run Home from work

7 Miles, 55 mins, Average = 7.53 min/miles

Felt very lethargic at first due to steep long hills, however on the flat felt really good, had to keep something back as wanted it to be a recovery easy run.

Bike Ride (pm)

25.3m, 1hr 38 mins at average of 15.4mph

Unstone
Dronfield
Owler Bar Roundabout
A625 to top of Whirlow woods
Through Whirlow Woods
Dore
Totley
Owler Bar Rondabout
Dronfield
Unstone

Felt Ok - quite a hilly route though.
No gels etc.

Recovery Bike

10m bike on turbo trainer
54mins
average =11mph

short very easy ride to get the legs spinning after sunday.