28th July - Bike

60:00 easy on hotel gym bike

hip/back feeling bit better now

27th July - Run

20:00 easy run

took it easy as hip still sore.

26th July - Bike

60:00 on bike in hotel gym (away with work)

Concentrated on keeping cadence above 80

No pain with hip although felt slightly sore when sat up pedalling.

25th July - Brick

50:00 on racer
10:00 easy run


hip slightly sore after but may be from holiday.

Bike route was

Froslworth - Dunton - Ashby Magna - Peatling Parva - Gilmorton

17th - 24th July - Holiday

went on 4 runs

1 x 20:00
2 x 30:00
1 x 2:00:00

hip felt ok, went too long on last one by mistake although hip did not react too badly and was surprised by fitness

also played beach football, volleyball and lots of pool games which tested the hip.

Slightly sore when i got back.

14th July - Swim

Warm up
2 x 25m
1 x 50m
1 x 100m

Main Set
5 x 200m

Warm Down
4 x 25m

Total Distance = 1.3k
Longest swim for about 5 months
No pain in hip/back apart from warm down where felt stiff.

13th July - Bike

60:00 on racing bike (turbo trainer)

first time on racer, felt ok although slightly sore towards the end, no immediate bad reaction when finished, will see how it goes tomorrow