19th January

Year of firsts, first half ironman, first marathon, first Ironman, and first broken bike............
I broke my bottom bracket! the training must be working! it completely sheared  :-)  fortunately it all happened on the turbo and not in the arse end of nowhere 'cos this bike shagged.

It all started with a day of rest on Monday following the long weekend hours (13 hours training last week) i felt like I was catching a cold, maybe stepped the training up a bit too much too early.  So a rest was in order.  Legs feeling a little heavy and permanently hungry!  it didnt matter what I ate Monday the appetite would not go away.  Roll on Tuesday and back to it, demoralising when you open the curtains in the morning and its dark and wet, but out for a run I go - just over an hour at a moderate pace, probably not above 140 HR but didnt wear a HR monitor so not sure (trying to also get a feel for the rate my body is working at without using one because I plan to run by feel on race day)

Half an hour TT session in the pool at threshold pace then at lunchtime and just over a mile in 30 minutes. Swimming is improving and seems to be on track for a pool time of 1.15 for the 3.8km.  Given no strong currents on race day, extra speed of a wetsuit and race adrenaline should be able to train towards 1.10 - but its the sea and its Wales so who knows there could be a 5ft swell on the day (my years of surfing would come into there own then!).

Wednesday
Up this morning then and time to put "my best bike" on the turbo 5 minute warm-up, then 45 minutes of hill climbing intensity, followed by 20 minutes of leg weights.  I need to build my power and muscle endurance for the bike so a couple of weight sessions a week now.  I must look like a plonka at 6am in the morning with my wool hat, bottle of water and tights heading into the garage.  Even though the milkman has seen the sight many times he still gives me a look as if to say "you tit"

Another 30 minute swim at luchtime, drills this time followed by 10 minutes of 100m intervals.  Always picks me up for the afternoon on the office.

Back to running tomorrow and intending to inject a little pace so my body doesnt forget how to run faster.