Felt rubbish afte starting the fast 3 mile section, so stopped and walked home

After 26 mile hilly bike

After 23 mile bike

After 41 mile bike

After 41 mile bike

 After 22 mile bike

After 16 miles bike

After 16 mile bike

Brick after 64 mile bike

Brick after 16 mile began loop

Brick run after 16 mile began loop

Brick run after 40 mile bike

Brick run after 40 mile bike

Easy run after 2 mile very easy bike before tomorrows devil ride

After 10 mile ride - first since milton keynes marathon - not too bad

Slow sore recovery run after Saturdays 50 milers

 Short fast run before Sundays half marathon

Easy short run

Low hr

All good

Fast brick run after 30 mile ride

Short but quickish nrick before Sundays sprint tri

Another brick run after 12 mile local loops * 6 ride on the dolan - all good

Brick run after 10 mile bike - all good

Brick run after 10 mile cycle

Esy run before tomorrows 7 mile race - gotta beat 60 mins!

Had a bad cold recently, but have a 7 mile trail race on Saturday so wanted to do soemthing - didnt feel great

Just a short run as I had 20 minutes to spare this morning

Brick after 26 miles on Dolan @ 20.3mph

After a 22min turbo session in the garage. First run for a while - didnt feel good

Brick run after 24miles @ 20.6 average mph on new Dolan - toe still sore

Both gps and hr fucked up, actually ran about 2.05 miles so 6:56 pace. Toe felt itchy more than anything, sore afterwards

First run since damaging my left big toe the previous Thursday (12 days earlier). Toe felt odd, not sore while running but I knew it wasn't right. It was sore afterwards. Whole run felt hard!

Easy run - first since last Sundays marathon, all good

A very easy short run, the first since Sundays hard 10km at Bristol tri - no probs

Second time wearing new Virrata shoes. Definately too big, I'm not keen on them for some reason. Though with my sore toe from last Sunday's duathlon they are fine, not extra pain.

Run was supposed to be very easy, but again it was harder than I'd expected!

Straight after 30 min turbo session. Wore new Virrata shoes - might be a smidge too big...

Straight after a 2 hour turbo session (Perkins) - tried to keep at 7min/mile but the final hill was tough!

Easy short run before Sunday's race. No probs

Just a short easy run (target hr 145), cold, windy and rainy/hailstones, but was comfortable in rab top apart from hands which were a bit cold even with thin black gloves on

 A minute or two after a fast 42 km bike ride along the coast rd and back. Very happy with the speed of the first mile, definately my fastest mile ran after a ride. Scond mile slowed a lot, but there's a fair old hill in that one. I do suspect the wind helped a bit in the first mile too. Felt good, but was happy to finish after 2 miles (as planned).

Same as yesterday. Faster, but harder too. Back was sore but not too bad, forgot about it by the end of the run. Run was fine, but breathing is still very laboured for what isnt really a very hugh speed... lets see what happens on Sunday

very low hr for the pace, but only 2 miles distance so cant read too much into that (though compared to Jan, Feb and Mar 2012 park runs theres clearly an improvement in hr vs. speed)

Test run after hurting my lower back yesterday (hit a rock while swinging on a rope swing in the woods) - it hurts every single step! Could have gone further and faster, but have Dorney duathlon on Sunday so kept it very easy, will do the same loop tomorroe morning and then that will be it until Sunday. Put elastic laces in the red k2's today, seem fine.