5th January - Swim

Went with Ryan to the club he swims at.

350m Time Trial - 7.36
500m drills - focus on rolling the body
600m - 2.20 per 100m

Time trial was hard, and thought I wouldn't make it through the session during that.
The drills were very calm and technique based so not so tiring
100m sets were quite tough

Overall I didn't do very well. I was tired and could not have done the full lot without rests.

Plus knee hurt :(

On the knee front. MRI scan results show no major problems apart from ITB inflammation. Dr suggested having my running/walking looked at properly, but insurance won't pay, and neither will I (£160).

3rd January - Bike

75km - 2 hours 45 minutes

Hackney to Braintree

http://www.mapmyrun.co.uk/view_my_run_43007

This was the ride I attempted a few months ago but had to bail last time.

First half of the ride was ok, this route was a lot flatter than last week, but the hills that we did have I felt more comfortable on (but not much quicker!). Second half of the ride up to Great Dunmow was brilliant, and I felt a lot stronger.
Bonked with about 1km to go, so well timed, intake was less than normal:
1 Gel
Half a bottle of water

Jim quote of the day:
"A clean bike is a fast bike"
Hence why Bianca is now sparkling!

27th December - Bike

75-80km - 4 Hours

Route around Sussex with PJ & Duncan.

It was quite a cold ride, and extremely hilly, hence the slower pace. I struggled to keep up on the hills, but felt strong on the flats and downhills. I was glad for the uphill practice.

ITB felt fine (ish), my VM attachement felt a little sore, espcially if I stopped briefly then started again, the first 3-4 revolutions were painful.

Felt a bonk coming on with 15-20 km to go, but a bottle Coca Cola sorted me out, best stuff!

This ride really pointed out my need to practice hill climbing.

I would post the route, but PJ was routemaster (and got us lost a few times) so I have no idea where we went.

20th December - Bike

Bike Session mit Jim - I'M BACK IN TRAINING!!!
55km - 2 Hours

Up to Epping Forest and back:

http://www.mapmyrun.co.uk/view_my_run_70716

Knee was fine. I'm a bit out of shape and really struggled on hills, but generally quite pleased and worked fairly hard. Jim acted as wind break quite well.

4th December - Knee Update

Knee has been fairly pain free this week.

I saw Dr Bell who gave my knee a good examination. He seems to think my pain is in the popliteal region and not particularly the ITB. To be sure though, he has put me up for an MRI scan. Booked in for the 17th.

He has said that as it is not a tear or snap, training on the knee is not going to be harmful, just train to the point at which the pain starts to become uncomfortable.

It has been painful since the appointment as his poking around has irritated it.

22nd November - Bike

Monopoly ride
Distance....no idea....35/40 miles, comments on this please Jimbo!
Time spent....not quite sure....5 hours?

This was Jim's birthday 'treat'. Starting at almost midnight.
Did not expect to finish because of my knee but it held up ok, slightly sore but nothing too worrying. Only intense pain was going up and down some steps at a foot bridge.
Ride was very cold. First half the team was Jim, myself, Maurice, Sam & Jean, second half Jim and I were left to our own devices where we starting to put the hammer down 'bring the rain'.

Had my first crash! Caught Jim's back wheel and put myself into a lamp post and phone box. Amazingly I was alright, and Bianca only had slight bends to her handlebars, which I have corrected.
The lamp post called in sick the next day.

Knee update - went to physio today (27/11/08). My stability looks better, and apparently my running style looks fine, Kate has referred me back to Phil Bell, who may inject. Also and MRI Scan has been suggested.

12th November - Run

~2km - 10 minutes
This was to test my knee out before Physio the day after.

Very disappointing as knee became painful after only a couple of minutes.