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!