I've been very lazy with uploading my training of late so here is my training since returning from my end of season break.  Training commenced on 29/08/11... For anyone who is interested in reading that far back!  

Mon - 30mins easy with Jamie - jet lagged

Tue - 45 mins. Didn't sleep in the evening. 

Wed - 60mins with Peersy late in evening

Thur - 60mins 

Fri -30mins and Alton towers 

Sat - 60mins felt better

Sun - 80mins

Mon - 30am and 30pm + circuits

Tue - 20min warm up -26mins multi terrain race 1st - 20mins warm down

Wed - 75mins with McCole + core

Thur - 30mins am 55mins progression run on normal loop 53:56

Fri - rest plus physio and gait analysis with Duncan

Sat - blackwoods session - 4x6mins - felt awful. Getting slower every time. 6:00, 6:04, 6:10 and gave up on last one after a lap of 3:07. 

Sun - 80mins + swimming

Mon - 60mins 

Tue - am swimming pm Botanic Park 8x2:30mins approx 2:25 per half mile. Felt much better than Saturday but still not 100%.

Wed - 67mins with Peersy + 30mins of swimming

Thur - 45mins with lads on progression loop

Fri - 30mins with coach Evans

Sat - 15min shakeout pm first ever GB vest - Great City Games 7th 8:53. shock to the system and faded towards the end of the race.

Sun - 90mins with McCole and co pm swimming main set of 8x200m avg 2:45-50

Mon - 65mins including 55:30 on hill loop cruising 

Tue - 30mins pm Sefton Park loop - 7x3mins - got faster each effort pleased with session. Big group.

Wed -65mins with Peersy 

Thurs - 55mins on progression run, decided to pick it up with about 20mins to go as felt good. 

Fri - rest felt awful after long hard week in work and stupidly spent 3hours washing my car. In hindsight I probably should have ran 1st.

Sat -15mins shakeout Northern Road Relays leg 2 -fastest of the day.

Sun - 1h38mins + swimming 6x50m sprints

Mon - 65mins including 54:20 on hill loop felt good

Tue - 30mims pm Blackwoods 7x3:30mins lapping on average in 2:41 on avg. Great group down tonight.

Wed - 80mins steady

Thurs - 20mins pm 9mile progression run in 50:11. Felt great tonight and moving nicely despite feeling shit when I come home from work.

Fri - 30mins easy feeling tired

Sat - 5x6mins in the woods. Ricky and Ben pushing me was good. All under 6mins for 2laps. 

Sun - 1h48mims plus swimming 6x100m back to backs avg about 60sec in total. (swim 1 length 10sec recovery and go again) 5mins rest in between 100ms

Mon - am 20mins pm 65mins including 54:40. Bit slower than last week but windy and I don't want to be racing each week.

Tue - am 30mins pm 5x4mins on a road loop. Felt good and maintained the same point each effort. Gave the rest of the group 10secs start.

Wed - 80mins in rain and cold on my own as finished work late

Thur - am 30mins pm progression run in 47:30ish, new route so hard to judge times and very windy

Fri - am 30mins pm 25minsSat - 9mins,6mins x2 in the woods. Only 3 in session. Felt ok though. All under 9mins and 6mins. 

Sun - 2hours before the marathon started. Ended up being delayed so did a bit longer. Foot sore after. Swimming pm main set of 8x100m 6x100m, 4x100m, 2x100m avg about 1:20 last one 1:17.

Mon - foot progressively got sorer throughout the day. Decided to rest as a precaution 

Tue - am swim pm 8x1/2mile avg 2:18 started steady and got faster. Foot felt fine but Achilles and foot sore after

Wed - 68mins on grass. Pm massage and needles with Alex achilles and calf very tight at swimming just did pull

Thurs - 8mile progression run plus strides belle vale loop. 47:30. 

Fri -40min jog with Gundo and Soph

Sat - 12min shakeout pm 16:59 at national road relays new personal best by 12seconds. 3rd fastest behind Wilko and Vernon. Took over in 18th moved through to 1st on leg2. 

Sun - 2hours pm swimming long course main set 5x150m 100m FC 25m fly 25m FC 

Mon - rest am late night at Benitez show pm 65mins inc 53:18 for hill run on own in awful conditions felt great after  + circuits

Tue - am 26mins pm 10x1km fastest 2:49 slowest 2:54. Felt really good on a very very windy night. Pleased

Wed - 90mins pmswimming

Thur - coming down with cold 50mins steady but felt ok so picked it up at the end

Fri - massage plus 25mins shuffle full of cold

Sat - 4x8mins tempo intervals in Ambleside. Felt a bit flat but got through the session and seemed solid enough pm 35 easy

Sun - 95mins around rydal waters and grassmere lake

Mon - 54:20 on hill loop 65mins in total

Tue - 30mins pm track 10mins (9:30 2miles) 2x5mins (4:30miling) 10x1min (64/63/62 pace) good session very pleased with how I was going. 

Wed - 75mins with Keely and Peersy pm swimming

Thur - 50mins steady

Fri - 30mins easy

Sat - 40mins easy

Sun - Great South Run 10mile 10th 49:08. Disappointed. Went off too hard with 9:00 for 2miles, 14:20 5k, 23:20 5mile, 29:30 10km. Fell apart last 2miles into the wind. Calves very tight. 

Mon - 45mins steady plus circuits with Harry.

Tue - am 45mins easy with Soph and Dave pm 55mins including 45mins good pace with Alex O'Gorman

Wed - 60mins 30mins pm plus swimming

Thur - 30mins am 45mins 

Fri - 35mins

Sat - 15mins shakeout pm Mansfield XC relays 15th - 7th last leg 16:08 slowest time but very muddy ran fairly even paced split laps for 1st time on this course. Good battle with Moreau. Pleased with Harriers best ever team performance my race was solid but nothing more.

Sun - 1h48mins around parks with the lads

Mon - 20mins pm 71mins inc 54:09 on hill run - longer run afterwards plus circuits

Tue - 30mins am pm track 4x4mins, (67/68 avgs) 4x2:30mins, (66/67 avgs), 4x1mins (64,63,62,60) massive group of 22! 

Wed - 80mins wanted longer but felt tired after work and was in a rush to get ready for Arctic Monkeys concert. Hilly route.

Thurs - am 40mins pm 75mins Fartlek including 10xhill sprints of varying times from 30sec to 2mins.

Fri - 35mins easy

Sat - am 9mins,8mins,7mins,6mins,5mins lapping under 3mins on all efforts and feeling good. Pm 38mins easy

Sun - 2hours around Delamere Forrest