Jo

Sun 19.08.07 – Swim:
wu 300 as 100 swim/100 drill/100 swim,
Main 500-400-300-200-100 pull E2a + 6 x 50 swim alt. E2a/E4,
cd 200 as 100 swim/50 kick/50 swim
Total 2300m

Thu 16.08.07 – Swim:
(all pull) wu 200 as 100 swim/100 drill
Main 400/300/200/100/100/200/300
cd 100
Total 1900m

Tue 14.08.07 – Swim:
(all pull) wu 300 as 100 swim/100 drill/100 swim
Main 5 x 200
cd 100
Total 1400m

Suspended until further notice

Fri 03.08.07 – Zilch
Thu 02.08.07 – 39 mins easy with a few strides – too painful though
Wed 01.08.07 – Zip
Tue 31.07.07 – Run (The Tan), wu 15mins, easy 10 mins, cd 10 mins – hip/hamstring too painful to do the session so just ran easy
Mon 30.07.07 – Rest day (massage)

TTD 23.4km
Fri 27.07.07 – Sun 29.07.07 – Skiing
Thu 26.07.07 – Run, wu 10mins, 20 AT run along Beach Road, cd 10 mins, 3 x 300m track (strides), cd 800m, 10km
Wed 25.07.07 – Bike 1hr, run 32 mins 6km, walk 6km with horses!
Tue 24.07.07 – Run (Olympic Park), wu 20 mins, 6 x 400m (81, 78, 79, 82, 82, 79), cd 8 mins 7.4km
Mon 23.07.07 – A bit of strength type stuff

TTD 36km
Sun 22.07.07 – Long run, easy, 59 mins 11.5km
Sat 21.07.07 – Bundoora XC, wu 11 mins, 8km 34.04, cd 10 mins, 12km
Fri 20.07.07 – Run, easy + drills & strides, 33 mins, 6km
Thu 19.07.07 – Run (Sandringham track), wu 15 mins, 2 x 1 min, 2 x 2 min, 2 x 3 mins, 5.5km
Wed 18.07.07 – Bike, 70 mins
Tue 17.07.07 – Swim, 2000m
Mon 16.07.07 – Rest day

TTD 29km
Sun 15.07.07 – Long run (Kew), 90 mins, 15km
Sat 14.07.07 – No running
Fri 13.07.07 – No running
Thu 12.07.07 – Run (Sandringham track), wu 14 mins, 6 x 400m (91, 88, 86, 85, 83, 81), cd 15 mins, 8.4km
Wed 11.07.07 – Run, easy, 27min, 5.5km
Tue 10.07.07 – Sick
Mon 09.07.07 – Sick

TTD 36.6km
Sun 08.07.07 – Sick
Sat 07.07.07 – Coliban relays, wu 1500m, race 7.9km (34.23), cd 1200m, 9.6km
Fri 06.07.07 – Rest day
Thu 05.07.07 – Run (Sandringham Track), wu 13 mins, 800m (3.00), 3 x 400m (82, 85, 85), 800m (2.58), cd 10 min, 7.5km
Wed 04.07.07 – Run (Coastal Trail), easy, 60 mins, 11.5km
Tue 03.07.07 – Run (Olympic Park), wu 18.30 mins, 1400m (5.40), 1200m (5.10), 1000m (3.58), 400m (90), 8km
Mon 02.07.07 – Swim, easy, 2100m

TTD 45.5km
Sun 01.07.07 – Long run (Dandenongs), 1:45, 19km
Sat 30.06.07 – extra rest day
Fri 29.06.07 – Rest day
Thurs 28.06.07 – Sandringham Track, wu 11 mins, 4 x 800m (3.07, 3.06, 3.09, 3.05), cd 10 mins, 7km
Wed 27.06.07 – Run (Coastal Trail), easy/steady 60 mins, 12km
Tue 26.06.07 – Run (Beach Rd), wu 10min, tempo 15min, cd 10 min, 35 min, 7.5km
Mon 25.06.07 – Swim, easy 1100m

TTD 57km
Sun 24.06.07 – Long run (Coastal Trail), 93 mins, 17km
Sat 23.06.07 – Run (AV XC Geelong), wu 4km, 4km race (17:00), cd 6km, 14km
Fri 22.06.07 – Rest day
Thu 21.06.07 – Run (Sandringham track), wu 12 mins, 1 min, 2 min, 3 min, 3 min, 2 min, 1 min, cd 13 min, 37 mins, 7.5km
Wed 20.06.07 – Run (Coastal Trail), easy, 50 mins, 10km
Tue 19.06.07 – Run (Olympic Park), wu 20 mins, 6 x 600m (2.10, 2.14, 2.14, 2.15, 2.17, 2.18), cd 16 mins, 8.5km
Mon 18.06.07 – Rest day, feeling very tired

TTD 60km
Sun – 17.06.07 Long run (Kew), 90 mins, 16km
Sat – 16.06.07 Run (Tan), wu 11 mins, 1k (4.04), 750m (2.59), 500m (2.03), 500m (1.58). 1k (4.19), 750m (3.00), 500m (1.55), 500m (1.56), total 34 mins, cd 2k, 10.5km
Fri – 15.06.07 Rest day
Thu 14.06.07 – Run (Beach Rd), wu 10 mins, tempo 15 mins, cd 10 mins, 35mins, 7.5km
Wed 13.06.07 – Run (Coastal Trail), easy, 50 mins, 10km
Tue 12.06.07 – Run (Tan), wu, 26 mins, 2 x 8 mins, 2 x 6 mins, 2 x 4 mins, cd 16 min, 16km
Mon 11.06.07 – Swim, easy, 45 mins 2100m. Biking, 60 mins

TTD 57.7km
Sun 10.06.07 – Run (Coastal Trail), long, 89 mins, 17km
Sat 09.06.07 – Run (Tan), tempo, wu 20 mins (1 lap of Tan), tempo (1 lap), cd 1 lap, 57 mins, 11.5km
Fri 08.06.07 – Run (Beach Rd), easy, 35 mins, 7.2km
Thu 07.06.07 – Rest day (left orthotics at work )
Wed 06.06.07 – Run (Coastal Trail), easy/steady, 57 mins, 12km
Tue 05.06.07 – Track (Olympic Pk), wu 20 mins, 1400m (5.46), 1200m (?), 1000m (4.01), 800m (3.11), cd 8 min, 10k
Mon 04.06.07 – Birthday rest day!

TTD 48km
Sun 03.06.07 – Long run (Kew), easy, 80 mins, 15km
Sat 02.06.07 – Body pump 60 mins, run, easy, 35 mins, 7km
Fri 01.06.07 – Rest day
Thu 31.05.07 – Run (Sandringham Tk), wu 15 mins, 2 x 800m (3.13, 3.07), 4 x 400m (86, 85, 86, 88), 1 x 800m (3.05), cd 7 mins, 8km
Wed 30.05.07 – Run (Coastal Trail), easy, 60 mins, 12km
Tue 29.05.07 – Swim, easy. 2000m
Mon 28.05.07 – Run (Beach Rd), easy, 34 mins, 6km

Sat 26.05.07 – Race, wu 3km, 10km race (48.07)
Thu 24.05.07 – Run, wu 3k, 4 x 300m, cd 1km
Tue 22.05.07 – run, easy, 40 mins, 8km
Mon 21.05.07 – Sick

Sun 20.05.07 – Run, easy, 40 mins, 8km
Sat 19.05.07 – Body pimp, I mean pump!!
Fri 18.05.07 – Run, 30 mins, 6km easy
Thu 17.05.07 – zilch
Wed 16.05.07 – Run!! 18 mins

Sun 06.05.07 – Body pump
Fri -04.05.07-Injured
Thu 03.05.07 -Injured
Wed 02.05.07 – Injured
Tue 01.05.07 – Injured
Mon 30.04.07 – Rest day

TTD 54.5km
Sun 29.04.07 – Run, long, 84 mins, 16km
Sat 28.04.07 – Race, wu 3km, 2 x 3k (13.23, 13.23, tot 26.46), cd 1k, 10km
Fri 27.04.07 – Run, very easy, 28 mins, 5.5km
Thu 26.04.07 – Rest day
Wed 25.04.07 – Run, easy, 59 mins, 12km
Tue 24.04.07 – Run, track, wu 4km, 5 x 600m (2.10, 2.08, 2.07, 2.08, 2.05), cd 2km, 9km
Mon 23.04.07 – Swim, easy, 2000m

TTD 49.5km
Sun 22.04.07 – Run, long, 84 mins, 16km
Sat 21.04.07 – Bodypump. run, steady, 48 mins, 10km
Fri 20.04.07 – Rest day
Thu 19.04.07 – Run, track, wu 14min, 3 x 800m (3.04, 3.02, 3.01), 4 x 500m (1.45, 1.46, 1.45, 1.44), cd 10min, 9.5km
Wed 18.04.07 – Run, easy, 5km, 25min
Tue 17.04.07 – Run, hills x 9 (1:05-1.09), 9km
Mon 16.04.07 – Swim. easy, 2000m

TTD 36km
Mon 09.04.07 – Swim, easy, 1500m, 30 mins
Tue 10.04.07 – Run, track, wu 16 mins, 4 x 600m (2.11, 2.12, 2.11, 2.13), cd 7 min, 7km
Wed 11.04.07 – Pilates, 1:00
Thu 12.04.07 – Run, track, wu 17 min, 800m (3.04), 4 x 400m (82, 81, 82, 79), cd 10 min, 8km
Fri 13.04.07 – run, easy, 6km, 35 min
Sat 14.04.07 – Body Pump, 1:00
Sun 15.04.07 – Run, long, 1:25, 15km

TTD 43km
TTT 3hr 40
Mon 02.04.07 – Run, easy, 44 min, 8km
Wed 04.04.07 – Run, easy, 44 min, 8km
Fri 06.04.07 – Run, fartlek, (wu, 10 mins, 1min, 2 min, 3 min, 4 min, 4 min, 3 min, 2 min, 1 min, cd 10 min) 50 mins, 11km
Sun 08.04.07 – Run, long. 1:22 mins, 16km

Went offline and can’t remember what I did now!
Thu 29.03.07 – Run, easy, 43 mins, 8.5km
Wed 28.03.07 – Swim, easy, 2500, 50 mins
Tue 27.03.07 – Rest day (bit of a cold)
Mon 26.03.07 – Rest day

TTD 40.6 km
TTT 4 hrs 24
Sun 25.03.07 – Run, long, 84 mins, 16 km
Sat 24.03.07 – Run, tempo, wu 10 mins, 2 x 10 mins tempo (2 mins rec), cd 10 mins, 40 mins, 7.5km
Fri 23.03.07 – Rest day – still too hot!
Thu 22.03.07 – Rest day – too hot for me!
Wed 21.03.07 – Run, easy, 40 mins, 7.5km
Tue 20.03.07 – Run, session on Tan, wu 15 mins, 500m (1:51), 800m (3:12), 1000m (4:23), 1000m (4:07), 800m (3:22), 500m (1:57), cd 10 mins, 9.6km, 40 mins
Mon 19.03.07 – Pilates, 1:00

TTD 38.5 km
TTT 4 hrs 9
Sun 18.03.07 – Run. long run, easy, 70 mins, 15km
Sat 17.03.07 – Rest
Fri 16.03.07 – Run, tempo, wu 15 mins, 10 mins tempo, cd 11 mins, 36 mins, 7km
Thu 15.03.07 – Run, easy, 49 mins, 10km
Wed 14.03.07 – Run, easy, 34 mins, 6.5km, pilates 1:00
Tue 13.03.07 – Bit pooped so nothing
Mon 12.03.07 – Arrived in Melbourne

Sun 11.03.07 – travelling
Sat 10.03.07 – travelling
Fri 09.03.07 – Run with Wendy, easy, 41 mins, 5 miles (LAST RUN IN UK!!)
Thu 08.03.07 – Run, hilly around Royston Heath, 39 mins, 4.75 miles
Wed 07.03.07 – Run, steady, 44 mins, 5.5 miles. swim, 2000m, 40 mins
Tues 06.03.07 – Run with club, easy, 61 mins, 7.5 miles
Mon 05.03.07 – Ummm, can’t remember

Sun 03.03.07
Sat 02.03.07 = Run with Leesa & Malcolm, easy, 5.5 miles, 50 mins
Fri 01.03.07 – Run with Wendy, 6 min, 5.5 miles
Thu 01.01.07 – Run with RR, wu 15 min, 8 x 400m ish (88,87,84,83,79,82,84,84), cd 10min, 6miles, 50mins
Wed 28.02.07
Tue 27.03.07
Mon 26.02.07

Sun 25.02.07 – Run, easy, 60mins, 7.5 miles
Sat 24.02.07 – run, easy, 40mins, 5miles
Fri 23.02.07
Thu 22.02.07
Wed 21.02.07
Tue 20.02.07 – Pilates. 60 mins, run, easy, 33 mins, 4 miles (6.4km)
Mon 19.02.07 – Rest day

TTT 5hr 17
TTD 18 miles (30km)
Sun 18.02.07 – Ooooooh, bit of a hangover
Sat 17.02.07 – Turbo, 55 mins
Fri 16.02.07 – Run, hills, wu 16 mins, 10 x 200m hill (48, 48, 47, 46, 46, 46, 46, 45, 45, 45) jog rec, cd 11 mins, 51 min, 6 miles (10km)
Thu 15.02.07 – Run, easy, 49 mins, 6 miles (10km)
Wed 14.02.07 – Run, Fartlek, wu 10 mins, 1 min (30 sec jog), 2 min (1 min jog), 3 min (90 sec jog), 4 min (2 min jog), 3 min (90 sec jog), 2 min (1 min jog), 1 min (30 sec jog), c/d 13 min, 47 min, 6 miles (9.6km)
Tue 13.02.07 – Pilates, 60 mins
Mon 12.02.07 – Swim, 55 mins, 2500m

TTT 6hr 53
TTD 23.5 miles (38km)
Sun 11.02.07 – Run, 90 mins, 10.5 miles (17km)
Sat 10.02.07 – Run, tempo, wu 10 mins, 1 x 30 mins tempo, cd 10 mins, 50 mins, 6.5 miles (10.5km)
Fri 09.02.07 – Rest day zzzzzzzzzz
Thu 08.02.07 – Turbo, 55 mins
Wed 07.02.07 – Pilates, 60 mins
Tue 06.02.07 – Run, wu 17 min, drills/strides, 4 x 1000m (4.16, 4.19, 4.19, 4.15), cd 17 mins, 48 mins, 6.5 miles (10.5km)
Mon 05.02.07 – Pilates 60 mins, Swim, moderate, 2350m, 50 mins

TTT 6hrs 07
TTD 26.5 miles (42.5)
Sun 04.02.07 – Run, long run, 84 mins, 10 miles (16km)
Sat 03.02.07 – Turbo, 53 mins
Fri 02.02.07 – Rest day
Thu 01.02.07 – Run with club, wu 16 mins (incl drills & strides), 6 x road 800m (3.13, 3.07, 3.04, 3.05, 3.04, 3.04), cd 10 mins, 46 mins, 6.5 miles (10.5km)
Wed 31.01.07 – Run, easy, 31 mins, 4 miles (6.4km)
Tue 30.01.07 – Pilates, 60mins, run, tempo, wu 11 mins, 2 x 2 miles (13.17, 13.13), cd 11 mins, 6 miles (9.6km)
Mon 29.01.07 – Swim, easy, 2000m, 45 mins

TTT 3hr 55
TTD 21.5 miles (34.4km)
Sun 28.01.07 – Rest
Sat 27.01.07 – Run, easy 61 mins, 7.5 miles (12km)
Fri 26.01.07 – Run, easy, 31 mins, 4 miles (6.4km)
Thu 25.01.07 – Rest (was going swimming but cold sores would have made this antisocial!)
Wed 24.01.07 – Run, easy, 40 mins, 5 miles (8km)
Tue 23.01.07 – Run, fartlek but easy w/u 8 mins, 1 min (30 sec jog), 2 min (1 min jog), 3 min (90 sec jog), 4 min (2 min jog), 3 min (90 sec jog), 2 min (1 min jog), 1 min (30 sec jog), c/d 8 min, 41 min, 5 miles (8km)
Mon 22.01.07 – Pilates 60 mins

TTT 6 hr 49
TTD 26 miles (41.6km)
Sun 21.01.07 – Run, long run, 81 mins, 9.5 miles (15.2km)
Sat 20.01.07 – Rest day (sat in car for about 6 hours!)
Fri 19.01.07 – Run, easy (instead of intervals as feeing a bit run down), 7.2 miles (11.5km), 58 mins
Thu 18.01.07 – Rest day
Wed 17.01.07 – Pilates, 60 mins, strength and stretching, 30 mins
Tue 16.01.07 – Run with club, fartlek, wu 8 min (5 min, 10 min, 15 min, 12 min, 4 min) cd 16 min, 1hr 10, 9 miles (14.4km)
Mon 15.01.07 – Pilates, 60 mins, swim, 2300m, 50 mins

TTD 25.4 miles (40.6km)
TTT 6hrs 13
Sun 14.01.07 – Run, long run, 1hr 40 min (incl doubling back for slower runners) 10.4 miles (16.6km)
Sat 13.01.07 – Bike, turbo, 51 mins
Fri 12.01.07 – Rest day
Thu 11.01.07 – Run, wu 18 mins, 8 x 300m hill (1.16, 1.17, 1.16, 1.14, 1.23, 1.17, 1.16, 1.16), cd 11 mins, 49 mins, 6 miles (9.6km)
Wed 10.01.07 – Pilates 1 hr, swim, easy 45 mins, 2000m
Tue 09.01.07 – Run, tempo, wu 11 mins, 1 x 19 mins, cd 8 mins, 38 mins, 5 miles (8km)
Mon 08.01.07 – Run, easy, 30 mins, 4 miles (6.4km)

TTD 25 miles (40km)
TTT 3hrs 31
Sun 07.01.07 – Run, long, 69 mins, 8 miles (12.8km) (back hurting)
Sat 06.01.07 – Run, tempo, wu 11 mins, 2 x 2 miles (13.40, 13.36), cd 11 mins, 6 miles (9.6km)
Fri 05.01.07 – Rest day
Thu 04.01.07 – Run, speed session with club, 6 x 500m (2.05, 2.04, 2.00, 1.57, 1.53, 1.53) with 75 secs rec, 6 miles (9.6km)
Wed 03.01.07 – Run, easy, 42 mins, 5 miles (8km)
Tue 02.01.07 – Rest day (travelling)
Mon 01.01.07 – Walk, 4 hours in Cornwall

Training became very sporadic during December so I didn’t keep a diary.

Mon 11.12.06 – Swim, 1700m, 35mins, weights, 35 mins

TTD 21.5 miles
TTT 3hrs 14
Sun 10.12.06 – Run, easy (v muddy!), 57 mins, 7 miles
Sat 09.12.06 – Run, easy, 46 mins, 5.5 miles
Fri 08.12.06 – Rest
Thu 07.12.06 – Rest
Wed 06.12.06 – Rest, bit of a cold
Tue 05.12.06 – Run, hills (with Wendy), wu 18 mins, 8 x 1min easy hills with steady rec, cd ?, 5 miles
Mon 04.12.06 – Run, easy, 31 mins, 4 miles

Mon 27.11.06 – Sun 03.12.06 – No running

TTD 22 miles
TTT 3hrs 13
Sun 26.11.06 – Race Sis III, 3miles (race 4k), 30 mins
Sat 25.11.06 – rest day
Fri 24.11.06 – rest day
Thu 23.11.06 – Run, easy, 33 mins, 4 miles
Wed 22.11.06 – Rest day
Tue 21.11.06 – Run, Tempo/fartlek, w/u 10 mins, 1 min (30 sec jog), 2 min (1 min jog), 3 min (90 sec jog), 4 min (2 min jog), 3 min (90 sec jog), 2 min (1 min jog), 1 min (30 sec jog), c/d 10 min, 45 min, 5 miles
Mon 20.11.06 – Run, long run, 85 mins, 10 miles

TTD 20 miles
TTT 2 hr 44 mins
Sun 19.11.06 – Rest day
Sat 18.11.06 – Run, easy, 35 mins, 4 miles
Fri 17.11.06 – Run, tempo, wu 10 mins, 2 x 10 mins (1:30 rec), cd 8 mins, 38 mins, 5 miles
Thu 16.11.06 – Run, steady, 6 miles, 49 mins
Wed 15.11.06 – Rest day. Travelling to Melbourne and jet lag still
Tue 14.11.06 – Run, easy, 42 mins, 5 miles
Mon 13.11.06 – Rest day. Major jet lag. Loads of walking (Sydney)

TTD 15 miles
TTT 3hrs
Sun 12.11.06 – Bit of swimming but mainly rest day (HK)
Sat 11.11.06 – Rest day (travelling)
Fri 10.11.06 – Run, easy, 30 mins, 4 miles
Thu 09.11.06 – Run, hills, w/u 18.5 min, 6 x 350m hill (1.36, 1.36, 1.33, 1.34, 1.34, 1.33), c/d 16 min, 5 miles
Wed 08.11.06 – Swim. easy. 50 mins, 2000m
Tue 07.11.06 – Run, fartlek, wu 10 mins, 1 min (30 sec jog), 2 min (1 min jog), 3 min (90 sec jog), 4 min (2 min jog), 3 min (90 sec jog), 2 min (1 min jog), 1 min (30 sec jog), cd 9 mins, 43 mins, 6 miles
Mon 06.11.06 – Rest day

TTD 31.2 miles
TTT 6hrs 42
Sun 05.11.06 – Run, long run, 91 mins, 10.7 miles
Sat 04.11.06 – Turbo, 60 mins
Fri 03.11.06 – Rest day
Thu 02.11.06 – Run, wu 17 mins, 3 x 1 mile ish (6.07, 6.02, 6.00), cd 19 mins, 7 miles
Wed 01.11.06 – Run, easy off road, 58 mins, 6.5 miles
Tue 31.10.06 – Run, tempo, wu 11 mins, 27 mins, cd 10 mins, 7 miles
Mon 30.10.06 – Swim, 2500m, 55 mins, weights, 35 mins

TTD 33.5 miles
TTT 6hrs 09
Sun 29.10.06 – Run, long run along Kennet & Avon canal, 86 mins, 10.7 miles
Sat 28.10.06 – Run, steady, 41 mins, 5.4 miles
Fri 27.10.06 – Run, hills, w/u 19 min, 6 x 350m hill (1.28, 1.36, 1.34, 1.35, 1.34, 1.33), c/d 17 min, 5 miles
Thu 26.10.06 – Rest day
Wed 25.10.06 – Run, easy, 46 mins (v windy!), 5.3 miles
Tue 24.10.06 – Run, tempo (hard-oops!), wu 13 mins, 13.22 mins, 1.15 mins rec, 13.23 mins, cd 11 mins, 7 miles
Mon 23.10.06 – Swim, easy, 45 mins, 2100m: weights 40mins

TTD 19 miles
TTT 3hrs
Sun 22.10.06 – Run, XC Broxbourne (18th), 5 miles
Sat 21.10.06 – Rest day
Fri 20.10.06 – Run, easy, 5 miles
Thu 19.10.06 – Run, 3 x 600m, 40 mins, 5 miles
Wed 18.10.06 – Swim, easy, 30 mins, 1600m
Tue 17.10.06 – Run, easy, 31 mins, 4 miles
Mon 16.10.06 – Rest day

TTD 29 miles
TTT 7hrs 20
Sun 15.10.06 – Run, long run with RR, 89 mins, 11 miles
Sat 14.10.06 – Rest day
Fri 13.10.06 – Run, hills, w/u 19 min, 6 x 350m hill (1.33, 1.35, 1.35, 1.34, 1.35, 1.35), c/d 17 min, 5 miles
Thu 12.10.06 – Bike (road), 1hr 45
Wed 11.10.06 – Run, steady, 55 min, 7 miles
Tue 10.10.06 – Run, Tempo/fartlek, w/u 13 mins, 1 min (30 sec jog), 2 min (1 min jog), 3 min (90 sec jog), 4 min (2 min jog), 3 min (90 sec jog), 2 min (1 min jog), 1 min (30 sec jog), c/d 11 min, 48 min, 6 miles
Mon 09.10.06 – Swim, easy. 2500m, 60 mins: weights, 40 mins

TTD = 35 miles
TTT = 6hrs 49
Sun – 08.10.06 – Run, long run with Steph, 95 mins, 11.5 miles
Sat 07.10.06 – Rest day
Fri 06.10.06 – Run, easy, 41 mins, 5 miles: swim, easy, 1700m, 35 mins
Thu 05.10.06 – Run, intervals, w/u 10 mins, 5 x 800m with 90 sec rec (3.04, 3.07, 3.06, 3.14, 3.12) c/d 10 mins, 5 miles
Wed 04.10.06 – Swim, easy, 2500m, 60 mins: Weights. 40 mins
Tue 03.10.06 – Run, tempo, w/u 7.40 mins, 28.13 mins, c/d 7.19 mins, 6 miles
Mon 02.10.06 – Run, easy, 60.00 mins, 7.2 miles

TTD = 16 miles
TTT – 4hrs 50
Sun 01.10.06 – Rest day as still had migraine
Sat 30.09.06 – Turbo, 55 mins
Fri 29.09.06 – Run, hills, w/u 19 min, 5 x 350m hill (1.38, 1.41, 1.37, 1.38, 1.39), c/d 15 min, 5 miles
Thu 28.09.06 – Rest day (changed as had migraine)
Wed 27.09.06 – Run, easy, 41.00 mins, 5 miles
Tue 26.09.06 – Run, tempo. w/u 7.35 mins, 2 x 14.00 mins (2 mins rec), c/d 7.48. 6miles
Mon 25.09.06 – Swim, easy, 50.00 mins, 2100m: Weights, 45 mins.

TTD = 22 miles
TTT = 4 hrs
Sun 24.09.06 – Rest day
Sat 23.09.06 – Run, steady 54.00min , 7 miles with Leesa
Fri 22.09.06 – Run, easy 43.00min , 5 miles with Wendy
Thu 21.09.06 – Rest day
Wed 20.09.06 – Turbo, 50 mins
Tue 19.09.06 – Run, easy, 40.46min, 5 miles
Mon 18.09.06 – Run, easy, 39:32min, 4.8 miles (ish)

Sun 17.09.06 – Walk, approx 3 miles
Sat 16.09.06 – Rest day
Fri 15.09.06 – Run, 28 mins. Leg OK but still a little tender on road/concrete
Thu 14.09.06 – Run, 20 mins or so with the club. Just jogged the w/u and c/d with them
Wed 13.09.06 – Cycle, 1.5 hr MTB at Chicksands with Ed, Jackie, Dave and Dom.
Tue 12.09.06 – Cross trainer in gym, 10min w/u, 2 x 10min tempo with 2 mins rec, 10 min c/d + weights
Mon 11.09.06 – Run 20min on grass