Erg 8km (10×400m) + Johnny Helms
Lunchtime. Erg 8km inc. 10×400m (2:30 rest) 2km w/u: 7:51.7 (1:57.9) r22 1. 1:19.5 (1:39.3) r34 2. 1:20.6 (1:40.7) r33 3. 1:20.9 (1:41.1) r32 4. 1:20.5 (1:40.6) r33 5. 1:20.4 (1:40.5) r33 6. 1:20.4 (1:40.5) r34 7. 1:20.3 (1:40.4) r34 8. 1:20.7 (1:40.8) r33 9. 1:20.6 (1:40.8) r34 10. 1:21.8 (1:42.3) r34 HRmax 167. Average. 1:20.6 (1:40.7) 2km w/d We cycled to the pool this mo

Run 14½km
PM. Run 14½km: 5k with Jules + 9½km, steady easy, HR140(156) My lower legs and shins were still fairly stiff, but Jules was going out for a run and it seemed silly not to take the opportunity to go out with her. My resting heart rate’s dropped to 48 today, which is more like it usually is, so the last 36 hours easy has given my body a chance to bounce back from the recent bout of training. The run went OK. After half an hour I said goodbye to Jules and went on another longer loop. Saw a fire engine going out on my way back home – only just after 6pm on bonfire night and already people are getting into trouble. 73.9kg

Swim 3200m
AM. Swim 3200m/52 steady Steady swim this morning. I had in mind to go for a run after work, but wasn’t keen after yesterday’s effort and took the evening off. My lower legs are feeling pretty sore with the sudden increase in mileage anyway. Spent the evening faffing about with various bikes and my trike, but didn’t finish all the little jobs I’ve got to do on them. Oh, for a tame mechanic at my service. 73.4kg

Run 10km + Erg 11km (5×1500m)
Lunchtime. Run 10km/49, steady, HR150(159) Managed to dodge the showers and head out for a rubbish run, my legs felt like lead, barely 8 min/miling. I’ve noticed that I’ve picked up an annoying dry cough over the last day or so – a leftover symptom of last month’s cold. PM. Erg 11km inc. 5×1500m (5min rec.) 2km w/u 1500m: 5:35.6 (1:51.9) r25 HR153(160) 1500m: 5:35.4 (1:51.8) r25 HR154(164) 1500m: 5:35.5 (1:51.8) r25 HR156(166) 1500m: 5:35.0 (1:51.7) r25

Cycle 28km (turbo)
PM. Cycle 28km/1:01:03 (27.5km/h) Steady turbo, HR144(154) Lower legs a bit hammered from yesterday’s long run, but other than that I seem to have got away with it. Sat on the turbo trainer for an hour after work, just spinning the stiffness out. 74.5kg