Apologies for some of the entries being underlined.  For some reason the application to add blogs will not allow me to undo the underline.  In the text I am able to do so, but when I save it reverts back to being underlined.  Having tried 4 times you shall have to put up with a couple of days being underlined!  Sorry!

Monday 19th October: 

Run 60 mins easy. 

Tuesday 20th October: 

Crescendo run with the guys.  Easy for about 20 mins and then pick up getting faster every 10 mins for 4o mins.   Was tough and having to dig deep over the last 15 mins to hold on but really enjoyed it.

Wednesday 21st October:  

6o mins steady, was tough to be honest, struggling from yesterday in terms of legs being heavy

Thursday 22nd October: 

Run 60 mins easy today.  Was good enjoyed it.

Friday 23rd October: 45 mins with a 20 min tempo, felt pretty rusty and legs heavy 

Saturday 24th October: Hills 10 x 1 min just outside the house.  Did 30 mins run to start then the hills so a good session all in all. 

Sunday 25th October:  Run  90 Mins easy with Philip Bandi.  Felt good and really enjoyed the run.  Weather was great.  Couple of little hills that were hard work but good.

Monday 26th October: 60 mins steady with Philip was fine. 

Tuesday 27th October:  Cresendo run.  80 mins total, 4 of us running which helped, but the idea was to start steady and then hit 4 x 12 mins increasing the pace by 10 seconds per k.  The last 10 mins was really tough, especially as we then put in 4 mins at 3 min / k to finish.  Really pleased though

Wednesday 28th October: 65 mins easy, legs a little tired so took it easy to start with, but felt ok second half and managed to pick up a little to a reasonable pace

Thursday 29th October: 60 mins steady. Felt pretty good 

Friday 30th October:  60 mins easy as tough session tomorrow

Saturday 31st October: Joined some of the Swiss Athletes on a mountain run above Bern.  Was a road and trail loop that has been done twice a year as a fitness tester for years.  It is over an undulating course, with a couple of good climbs.  The aim is to run one lap easy/steady and then hit the second lap hard.  At the end of the first lap there was 4 of us in the lead group, and I was feeling pretty good and hit the front picking the pace up.  Managed to drop two guys, but probably went a bit hard too early as on the 3rd of 4 hills Philp dropped me, although I came through the loop in 29.30.  Apprently anything under 30 is really good, so really plased with myself! 

Sunday 1st November: Hurt my knee whilst coming off the bike, in lots of pain as smacked it hard.  Don't think it is tendon damage, and had a friend take a look at it.  We think it is just badly bruised kneecap. 

Monday 2nd November:  Knee really hurting so day off 

Tuesday 3rd November: Run 75 mins with an increase in pace over the last 30 mins.  Was tough, knee was sore when lifting it, and although I was able to put up with it I found that I was concentrating on the pain and so was not relaxed.  As such the run seemed so much harder and I was holding on by the end  

Wednesday 4th November: Run with the guys, 80 mins cresendo with 5 x 10 mins. In the middle  Starting at about 3.40, 3.30, 3.25, 3.20, 3.10 per kilometer.  Really hard work.  Last 20 mins was really hard and holding on.  Last 10 mins we were at about 305 per k.  Knee hurting still and again session was tougher then it would have been without the pain, but I know it is just bruising and shouldn't cause any damage, just bloody painful.

Thursday 5th November:  1 hour easy, took it easy, knee hurting 

Friday 6th November: 60 mins easy, same as last night knee stiff but could handle the pain so happy to continue

Saturday 7th November: Had visitors so took the day off and walked in the mountiains, although knee was really hurting coming down! 

Sunday 8th November:  90 mins easy, on my own today but felt ok, knee stiff and sore but not too bad 

Monday 9th November: Run 1 hour steady.  Felt good and running at a reasonable pace.  Enjoying running which is great and looking forward to race at the weekend. 

Tuesday 10th November: Run 75 mins with 4 x 4 mins hard off 90 seconds.  Philip was pushing on and it was tough today.  I was running at 2.57 per k (forest markers) he was at 2.50's so was dropping me in 2nd two minutes.  Still I need to put 10 of these together so got to get on with it

Wednesday 11th November: Run 75 mins with increase in pace as we went along.  Was not too bad, felt pretty good and although the last hill hurt happy enough.  Great weather    

Thursday 12h November: Run 45 mins with a 12 min tempo.  Just trying to turn the legs over a little to get used to the pace, but finding it tough. 

Friday 13th November:  Day off.

Saturday 14th November:  Raced Martigny.  Was ok, went off too hard and suffered because of it (see race repot) 

Sunday 15th November:   Run 65 mins easy.  Legs felt tired from last night so just took it easy and as the runs on Tuesday and Wdnesday are going up in distance and time then getting one long run in is not so much of an issue for me.

Monday 16th November:  Run 1 hour easy, felt ok and  legs not too bad today considering how tired they felt yesterday

Tuesday 17th November:  Run 75 mins with the guys with 10 x 1 min hills in the middle.  Was hard work, Struggled a little on the hills, but the recovery was quick and no messing about, still need more of this stuff.  Weather was beautfiul

Wednesday 18th November: Ran 75 mins with Philip and a couple of others, was pretty hard and had 8k harder at the end.  Last 10 mins is always tough as we hit a couple of hills.  Still really good for me

Thursday 19th November: 60 mins with a 12 min tempo hard in the middle.  Wanted to turn the legs over a little, so hit a hard 12 minutes in the middle,  Felt pretty good.  Was wet but pretty warm 

Friday 20th November:   Day off

Saturday 21st November:  Race Bulle 8k.  24.34.  Garmin had it long by some way and we had chip timing on and although it said 8k the chip had me running at 2.59 per k, which would agree with the garmin.  Happy enough, started slower than laast week and then managed to finish strong, Was a tough course.  8laps of the town and really good competition and a hill on everylap and lots of turns whcih I did not enjoy!  Finished 13th, 

Sunday 22nd November:  1 hour easy, legs felt heavy for the first half and then not too bad for the second part, but kept it easy.

Monday 23rd November: 1 hour steady, was good and running pretty well so happy.  Weather was mild, really good for November.   

Tuesday 24th November: Good session today, was pretty mild but raining.  Good group of guys, with two Olympians and one Worl d Orienteering Champion!  Did 80 mins with Fatrlek 3 x 3min / 90 secs / 60 secs.  2 mins run in between.  I really find that with these guys the 2mins in between is still pretty quick, a big difference for me and something that will really help my fitness.  Actually first set felt pretty tough, but got better as the session went on

Wednesday 25th November: Run 75 mins with 8k at a good pace.  Running with the guys again and the pace picked up significantly.  Was cold today and wet, but still a great run.  Coupld of hills made it really tough, but happy with the way I was running, especially after yesterday 

Thursday 26th November: Day Off

Friday 27th November:30mins easy as racing tomorrow, pouring with rain and cold, but really enjoyed it. 

Saturday 28th November: Race 10k Basel.  29.56 Happy enough with a sub 30 but annoyed as got a stitch at about 7k, and nearly pulled out.  Managed to did deep but I finished with a group of guys I have beaten by about 20 seconds the last 2 weeks racing.  Tonight when the stitch hit me all I could do was hold on and outkick them instead of pushing on, so maybe there would have been another few seconds on offer.  Still for this time of year really happy. 

Sunday 29th November: Easy 40 mins

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