The Hard Slog Log! - (Training Log)

1 week to go!! Getting a little nervous but feel ready (ready as I will ever be). A gnats under 12st now (75kg) which is far better for running, feel very thin but strong which is how "they" are I suppose! The raw veg shakes/seeds are great, have also started to eat good oil food like salmon, tuna, avocado (which gets stored in liver). Bad fats dont burn well! No caffeine or sweet stuff now so when we do on the day we are on the clouds!

The Iman route signs are up, the swim buoys are out, the spectator stands are up, friends and relatives are coming - this is it, OH SHIT!!

SATURDAY 22ND MAY 2010:  RACE DAY!!! Plan for race day;  start near the back of the swim (better to pass than be passed) and avoid the normal pile up on marker one! Going wide for first 1k.  Bike, chill until the top of fire mountain then go!! Run, aim for 11k phr for 1st 20k then only two small ones to do and maybe drop to 10 if I have to!!  Not aiming for a time really but it would be nice to have a "12" in front! 

Will give a race update on here after... wish me luck :-) .....

Friday 21st May:  7am swim, bike, run - dead easy......

Thursday 20th May: 7am swim, short bike - Had a much better sleep last night and like a switch has been turned off this morning nerves of steel now!! Cant understand why I was doubting myself so much over the last few days.  Well sitting here with my aero helmet on so I am off on the bike! little run, crunchs.

Wednesday 19th May:  7am 2k swim, short 5k run.  Start carbing and salting up!!  - 90 sit ups 60 press ups. Sports massage + a few injections in the back of the knee (same old chestnut) no real probs with it but I might after the big bike! - - Nervous Norris!!

Great sponsoring, over £7,000!!! looks like we will get to the target after all :-))) great stuff.

Tuesday 18th May: 7am 2k sea swim, 2 hour steady bike - 75 press ups - 150 situps!  Lots of protein!!!

Monday 17th May: 7am full swim loop, 8k run - - chill, chill, 150 situps, 75 press!

2 Weeks! chill to 60% with quick sprints!!  - Its serious :-) my legs have been bic'd bald!  Raw eggs, raw broccoli, sprouts, cauliflower - as much raw veg as poss in the blender, very windy!!

Sat 15th May: 8am Swim start practice, run into water, 50 strokes as fast as *****! Swim normal with 3 other people crawling over you for as long ass you can. Swim 1.5k normal. 8k fartlek run with sprints. Core, sit-ups, press-ups.

Fri 14th May: 8am two loops of I-man swim course (buoys out now :-) - 13k run in 1hr (inc warm up and cool down) - lots of core work.

Thurs 13th May: 8am 2 loops of IM swim (3.8k) then chill with core exercise.

Wed 12th May:  Bike 100k, run 20 mins. 150 situps 75 press ups!

Tues 11th May: 8am 2k Swim, 15k fartlek runs. Core (swim v good, 2.5k in 22 mins!). 

Mon 10th May: 8am Swim 2k, steady 60k bike - 150 situps, 75 press ups. 30 sore crunch.

3 Weeks to go - rev up to 90% this week!

Really digging into the swim now, the short Volcano tri last week was a wake up call for the swim! Looking for more power, Even downing raw eggs!!

Sat 8th May: 2k ish swim, 8k run (all before brecky).

Fri 7th May: 140k steady bike (5h 30m) - 15 min run. - Core exercise.  After training food!! -- 3 raw eggs, 3 raw broccoli trees, 2 tomatoes, handful blackberries, glass skimmed milk - A1!!

Thurs 6th May: Swim sprints, 2k swim - run 20k (1h 43m). Bought loads of protein rich seeds, my breakfast dish looks like the bottom of a bird cage!

Wed 5th May: Bike fast 90k, 11k fast run - (high HR on the run for some reason!!). 75 press ups - 170 sit ups

Tue 4th May: Rough sea swim, sprint starts and 2k swim. Bike 80k. 75 press ups - 170 sit ups - bought a zipp 1080 today!

Mon 3rd May: Easy day today - 2k Swim 8k uphill run - core train.  75 press ups - 170 sit ups

4 Weeks to go! - Taper For Volcano Tri on May 1st.

OK End to the week, felt a little like I hadn't trained enough which is probs down to the taper. The Olympic dist tri was on sat. The swim was 1.5km but much harder than the 3k swim in Abu Dhabi, this was down to not enough room in the lagoon and lots of "traffic". It was a total scrap from the start down to the last buoy. I just could not swim, running into the back of people then people crashing into the back of me - very draining!  Anyway, the bit I was least concerned about (the swim) I now have to re-think! I think best strategy on the big day is go wide maybe, I might end up doing 4.5k but I rec I will save loads of energy!  The bike was sound, I soon felt better when I passed a load of others - motoring down the middle of the road, the run was also OK with av speed of 12 kph. Not listed on the results for some reason but was 2h-37mins - 119th - Happy!

Sat 1st May - Volcano Race Day - 1.5 swim, 40 bike, 10 run (a little warm up for Iman!).

Fri 30th April: 15 min swim, 45 min bike, 30 min run! All very relaxed and easy - Just to get rid of L acid. Eat more!!

Thurs 29th April: 45 min run with sprints (not my cuppa!) - core work after - Eat eat!!

Wed 28th April: 4hr bike, feeling good! 15 min run, Core work. 75 press ups. 150 Situps.

Tues 27th April: 3k sea swim, fast 30k bike, fast 7k fartlek run, another 25k bike. Core train.

Mon 26th April:  2k sea swim, 15k run. Later 7k run. 150 sit ups, 75 press ups

A bit of a crap week with the bug but had a good long swim mid week and a good bike fri. Weight seems constant 12st or 76kg, still a bit of fat around gut but no where else at all! Have to chill a bit next week to be ready for the Olympic distance tri on Sat (1.5, 40, 10).  Great to see more and more people donating to the charity.

5 weeks to go - Hard again!

Sat 24th April: 2k sea swim, 10k run 75 press ups 150 sit ups.

Fri 23rd April:  steady 125k bike (stopped for snack etc) then 5k run, need to eat eat eat! - 150 sit ups

Thurs 22nd April: Still not 100% but somehow managed a 7k sea swim then 30 min run later. 75 press ups, 150 situps.

Wed 21st April: Feeling much better but not 100%, 2k sea swim, 70k bike. 150 situps.

Tues 20th April: Again, crap! Horizontal most of the day, deffo a bug!

Mon 19th April:  Feel shite again!! Did nothing today. Lots of bugs going around or over train again!!!

6 weeks to go - A harder week!

Happy with this week, the 180 bike was v tough in the south wind then again the long run at the end of the week. Bang on 12st this morning (sat) or 76/77kg! Looking and feeling very skinny, suppose that's what happens, will use dumbbells a bit more I think! Looking fwd to next weeks training with long sea swims (flat water fcast). Had a little blast on my old bike, think I like it more than my new one!

Diet This Week: All bran, yogurt, nuts raisins. Lunch: Power bars, Protein bars/drinks, rice cakes with salmon, brown pasta. Tea: Brown pasta, veg, protein (by way of chicken or tuna).  Basically; loads of veg, protein & carbs! No bad fats!!

Sat 17th April: 2k sea then swim 30k run - Chill until Mon!!

Fri 16th April: 2k sea swim (rough sea, 4 rays and an angel shark!). 50k bike, altered a few settings on the bike.

Thurs 15th April: Tech pool stuff, a lesson from Iain :-) then Fire mountain twice, then the very steep part of Femmes, owch! Later, 10k run on beach (alternate 1k steady 1k fast as poss!) 150 sit ups, 75 press ups.

Wed 14th April: Swim then light weights and core work, 150 sit ups 75 press ups

Tues 13th April:  8am: 180k bike, the wind was strong from the south so the first 130k was quite fast but the rest was tough straight into the strong wind! 30 min run after bike (weight dropped to 75 kilo after). 150 situps, 75 press

Mon 12th April: 4k swim, good pace but had to stop a few times to clear goggles! (bought a new pair today).  9k run off road with lots of inclines.  150 sit ups, 75 press, other light weights.

A bit of a crap start to the week, not sure if I over trained the week before or just had some sort of bug, anyway I learnt a lot with the sports massage! She said I had lots of knots and the muscles were full of lactic acid, I need to stretch off much more or the muscles will just snap! Felt crap on the bike on Tues + Thur but great on Fri. A tougher week next week with a 180k bike + 31k run in my book! Weight is now just under 80 kilo in the morning.

Steady Week - (count down, 7 weeks to IM!!).

Diet all week = Broccoli and more broccoli! (thanks Vaughan) + All bran, yogurt, nuts raisins. Lunch: Power bars, Protein bars/drinks, rice cakes with salmon, brown pasta. Tea: Brown pasta, veg, protein (by way of chicken or tuna).  Basically; loads of veg, protein & carbs! No bad fats!!

Sat 10th April: 2k sea swim, 18.5k run - Week Over! :-)

Fri 9th April: Bike south section of IM course (av 27.9) , legs getting back to norm now, much better than the start of the week! 170 sits, 75 press!

Thurs 8th April: Swim IM course then 10k run, fair pace on both. Still steady this week, need to flush the acid out apparently. 170 sits, 75 press..

Wed 7th April: 2k Swim, very steady 60k bike, sports massage, legs full of acid and knots in muscles! Core train, 150 sit ups, 75 press ups.

Tues 6th April: 2k swim, 75k bike, feel a little better but not right! Legs ached more than normal coming up fire mountain. 150 sit ups - 75 press ups.

Monday 5th April: Not feeling good!! I have either over trained or have a bug, been very lethargic but I managed a 1k swim, 50 sit-ups, 25 press-ups!

A big week even though I had 2 days recovery (kids off so may have been easier training! Don't tell Joey, haha). Over the moon with the feeling after  180k bike, then again after the 29k run. Everything on target now, training v hard, need to eat more and more. Down to 78kg - (I was 96kg when consuming 10+ pints of the black stuff!! - (lost 3 stone) thin on-top, thin round the waist haha).

Sat 3rd April: Check HR at 8am to see if low enough, 50 bpm so crack on!! - Steady 29k run with HR av 129bpm, felt A1 so very pleased with that!

Good Fri - 2nd April: 1k swim - 1.5k run - Rough!! Rough seas, v windy, feel rough!  In danger of overtraining - need to rest today...

Thurs 1st April: I can only describe today as PAIN!! - El Golfo and Fire mountain as fast as possible! My highest HR was 191, when we got back to the start I thought great, a nice 15 min run to recover but Vaughan said "no mate, a fast 15k, get out your arm chair, the holiday is over"!!  Needed a horizontal rest for an hour after today's hit! I found it tough, maybe too soon after the 180 bike on Tues...

Wed 31st March: a deserved day off, only 77 kilo this morning (12st 4?) after the big bike yest! - 150 sit ups, 75 press ups.

Tue 30th March: 8am start for the full 180 IM course! Tough stuff in the wind today but managed an av speed of 27! Happy with that, 20 min run after bike -150 sit ups, 60 press ups

Monday 29th March:  2k sea swim then 13.5 fartlek run, good pace! 100 sit ups, 50 press ups.

A fair week, 60 oddk running and biked every day! (300 odd) - Only a few very fast swims with the terminator! Cant wait to get on the bike Monday as I have only just found the best riding position! Someone handed my stolen bike into the police on Thurs :-) and found my van on Wed so all in all happy! A lot more hill training next week. Anyone want to buy a Scott plasma, one careful English owner and one Moroccan with a bust nose! 

Sat 27th Mar: 1.5k swim (too rough) 25k run - v windy!

Fri 26th Mar: 2k swim, bike 70k, lots of core + light weights. 170 sit ups 75 press ups

Thurs 25th Mar: 8am, 10K run then 80k bike, tough tough hills!!!  150 sit ups 75 press ups

Wed 24th Mar: Swim 2k, bike hills but then had a call, my van has been found!  10k run later. 150 sit ups, 75 press ups.

Tue 23rd Mar: 8am - 9k fatburn run (2 cups coffee, nothing else!).   Bike fire mountain 4 times! Fastest time was 15 mins going up, 77kph on the way down! Swim planned but totally knackd!! Early bed.

Mon 22nd Mar: 75k bike up north hills, 16.5k run later.  180 situps 75 press ups.

Diet this week: Breakfast - all bran, green tea, banana.  Lunch: brown pasta, tuna/chick, salad. Tea: brown pasta, fish or chick or tuna + lots veg. 70% good carbs - NO FAT!

A steady week to recover from Abu Dhabi, I have to start hard core next week, hard hill training on bike and run! I also start a strict diet with no crap fats! I have warned Joey the next two months will be tough! 

Sat 20th March: 3.5 swim then 18k run, still a calima so tough!

Fri 19th March: V windy with calima (sand in the air), managed to do 60k on the bike then lots of core training.

Thurs 18th March: fast 2k sea swim then 9k run home (via hills).

Wed 17th March: 4k sea swim (great pace).

Tue 16th March: 2k sea swim

Mon 15th March: Travel back home :-)

Sat 13th March: Race Day!  3 swim, 200 bike, 20 run - Nervous Norris before the race, especially when the organisers asked if anyone had not done "this" before and only one put there hand up! I started at the back, got kicked a few times but weaved my way up. When I came out of the water I couldn't believe it when I saw so many still swimming. I took a while in transition (just unsure what to do) but then I soon settled on the bike clocking an average of around 35/36 for the first 80k and good heart rate which gave me a great feeling. The roads were long, hot and boring with a few hills (bridges to the islands) the best bit by far was the F1 circuit. For some reason I started to cramp in my calves which was worrying with a long way to go. I was a very happy man at 200k on the bike in just under 6hrs. Onto the run, v v hot but took lots of electrolytes' and still cramped up in both legs in the last 10k and managed a 1h 52 run.  8hr 48 total - v happy with that!

Diet: 10 gels in 1 bottle 2 scoops elec powder, elec + gel to drink before swim + gel before swim. 5 power bars + protein bars on bike. ?? litres or water + elec drinks

Fri 12th March: 10am new bike fitting! Check in etc etc, lots of pasta and veg, early bed ready for 4:15am rise on race day!

Thurs 11th March: Arrive Abu Dhabi Thursday night, early sleep ready for 6-45 light run then swim at Emirates Palace lagoon.

Wed 10th March: Travel to London Gatwick to fly to Abu Dhabi on Thurs!

Tue 9th March: light swim then light run.

Mon 8th Mar: Fast swimming

What a shite week, so close to the Abu Dhabi race as well! The knee prob is a ligament just above calf which doesn't seem to want to chill out despite numerous injections. Still no sign of the van or bike, everyone here knows about it! The ordered bike is not sure if its coming so I have found a plasma ltd in Abu Dhabi with all the bells and whistles on it, 99% sure I will treat my self to this! Going to get the knee rubbed again a couple of times this week before I go!

Sun 7th Mar: 60k fast bike, (using my old road bike now, its not so bad!).

Sat 6th Mar: Fast 12k run, still knee probs, GRRRRRR! -- Police station, upped the reward to 2000 euros (jst for the bike!!).

Fri 5th Mar: Getting everything back together, Ordered new bike + wheels + bars!  New phone, helmet, bike shoes, computer, spare bike, Bike later today!!

Thurs 4th Mar: More searching, 3pm sea swim - Put 1000 euro reward on the bike!

Wed 3rd Mar: D DAY!! great sea swim, came out of water only to find my van had been nicked with the bike and gear in it!!! Bike all measured for me, bike computer, bike shoes, running shoes, helmet, phone, id card, keys etc etc etc.... Spent the rest of the day running + night around lanz looking for it, no chance!! Changed locks, blocked phone etc etc..

Tues 2nd Mar: Still knee probs so walked 18.5k! then 1hr pool swimming - core train.

Mon 1st March: tough 3.8 swim with rough sea. only core/sit ups/weights as resting knee. Went to sports specialist who injected anti inflammatory around the knee!

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: nuts + special k. Tea: white fish, veg.

An OK week, feeling happy with progress. Feeling strong after the 6k swim then the 17.5k hilly run after. A bit peed off with the knee but it has to be expected. A bit concerned about my passport getting lost in the UK, 10 days away from Abu Dhabi!!  Had to buy more clothes this week, a pair of jeans 32 waist, shorts 30 waist! I didn't spend much on them as come June I will probs need 36's again haha...

Sat 27th Feb: Sore ham/calf/knee again. Went to swim but far too rough with south winds! - Looked after the knee with ice etc and took bike to La Santa for new bars to be fitted :-)

Fri 26th Feb: 110k bike, very windy here today so it took 4.5 hrs! (Fire mountain, Tinajo, La Santa, Famara then all the way back to Playa Blanca and back to El Golfo and onto Calero). Went to see a sports phisio with the knee!

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Bars and drink + gels on bike. Lunch:  -- Tea: chik wraps, spuds, salad.

Thurs 25th Feb: Steady 6k sea swim!! (1hr 50). 17.5k Run in 1hr 45. V pleased today :-)

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Bars and drink + gels on run (staving!!) Lunch paella, chick salad baguette. Tea: avocados prawns, salad, chicken, veg.

Wed 24th Feb:  Fast 2k sea swim, Fast 78k bike, Fast 11k run! - 150 sit ups, 60 press ups.

 Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Bars and drink on bike. Lunch: Pasta tuna. Tea: Steak salad.

Tue 23rd Feb: 70k fast bike then 1.5k sea swim with no wetsuit!  Core work and weights.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Bars and drink on bike. Lunch: Pasta tuna. Tea: Paella

Monday 22nd Feb:  2k swim then only a 5k run (had to test the knee out, I pulled on fri) - light weights, situps pressups.

Diet: Cant stop eating! Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: chik salad. Tea: Chik veg spud.

End of week summery: A few good things came out of a crap weather week; completing the 180 full IM bike course! The big 4k swim (felt v strong with it) and I suppose the main thing is I managed to get to 42 years old! Around 10,000 calories burned this week, bike 180k (1 day) Ran 28k, swam 6k. Not a lot but a great buzz doing the bike course! Turn it up next week, need to get on the long flat roads to p-blanca to get set for Abu Dhabi!

Sat 21st Feb: Sea rough, 2k sea swim but no run as I pulled something in the back of my knee! rice it over the w-end and hope!!!

Fri 20th Feb: Not done much this week so hit the bike hard and did the IM bike (180k) in around 6hr 30. ("around" as battery went on gps).

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. - Bars, drinks, fruit on bike. Off bike, tuna, fruit. Tea: Friday treat - chik tikka salad!

Thurs 19th Feb: Storms here today in Lanza, impossible to do anything apart from core train, plenty of it!

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: pasta, veg, tuna Tea: Scrabbled eggs, salmon, chick salad.

Wed 18th Feb: 4k sea swim then 20k run, light weights. Lunch: pasta, tuna, veg. Tea:

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.

Tues 17th Feb: 8k hill run, more core + weights.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.

Mon 16th Feb: Bday boy, 42 today! - Kids off school, hard week last week so core + light weights today.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. - B-day cake haha. But look>> No beer (1st time on my bday for 20 years!).

Very pleased with this weeks training!  3 good longish bikes, 2 long runs (+ shorter), 3 long sea swims! 15,126 calories (excluding swims). 270k bike, 60 odd in runs, 12k in swims.  Around 20hrs this week! Taking Sun + Mon off recovery. I have ordered some new carbon bike shoes and new carbon handle bars this week, I do spend half my life on the bike at the mo so may as well have half the gear and half idea! I also entered a race in Abu Dhabi this week for March 13th, 3k swim, 200bike! 20 run. Looking fwd to that as a Lanz IM warm up.

Sat 13th Feb: 3k swim, 10 run - Swim - A1, Run, v tired the end of this week!

Diet: loads of tuna, veg, eggs, pasta!

Fri 12th Feb:  105k on the bike with an average of 27.5 - Then 5 aside footie knockout at kids school (we got knocked out in 3rd round haha).

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. bars etc on bike. Lunch: Tuna pasta veg. Tea: Friday treat, good old Chicken tikka :-)

Thurs 11th Feb: 2k sea swim, 23k run. (no gels, steady pace. Stopped at 15k to stretch, felt good) - 150 sit ups 60 press ups - light weights

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. bars etc on bike. Lunch: ham salad wrap Tea: veg, tuna, pasta.

Wed 10th Feb: 3k sea swim, (steady). 52k bike north part. 5k run. (pleased again with strong bike).- 150 sit ups 60 press ups - light weights

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. bars etc on bike. Lunch: Pasta, tuna. Tea: fish, veg, spuds

Tues 9th Feb: 100k bike (went for 130 but raining!). 5k run. Happy with fast strong bike. (back on the gels ;-) - 150 sit ups 60 press ups - light weights

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. bars etc on bike. Lunch: Pasta, tuna. Tea: Pasta veg chicken.

Mon 8th Feb: 4k sea swim, 13.5k run - good! - 150 sit ups 60 press ups - light weights

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: Tuna, veg. Tea: pasta chicken

-------------------

Pleased with the way the week turned out.

Sat 6th Feb: 2k sea swim, 18.5k fast run!

Fri 5th Feb: I swam with a German guy today, a strange one! He had a weight belt and swimming snorkel, we planned to swim 1k across the bay to the hotel and back. I reached the hotel but he carried on far out (with weight belt on). We had to swim back against the current and swell, this took 2hrs so around 4k swim (in chop and current). After 52k bike, good speeds.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.  bars, bananas and drinks on bike. Lunch: tuna wraps. Tea:

Thurs 4th Feb: A short bike planned for today but we ended up doing the north and mid section of the ironman course backwards! I used gels today for the first time since the afib started, felt much stronger and faster with gels & changes to the bike setup. 150 sit ups - 60 press ups.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.  bars, bananas and drinks on bike. Lunch: tuna wraps. Tea: fish + veg + rice + spaghetti

Wed 3rd Feb: Weather crap here today so 3 of us hit the mountains on mountain bikes! 33k off road over 2 hrs, tough stuff! 150 sit ups - 60 press ups.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.  Choc bars and fruit on bike. Lunch: Tea:

Tue 2nd Feb: Up at 3am to travel back to Lanz, also have a flu aches and a cold! Landed 10.30, collected bike etc. Hopefully OK to train Wed.

Mon 1st Feb: A very very sad day, travelled back the the UK on Sunday night for a funeral today - R.I.P baby Lydia Jane.

---------------------------------------------------------

A tough week, feeling stronger. A few adjustments to bike. Happy with long run long swim need a little more on the bike I think....

Sat 30th Jan: 2.5 ish sea swim, 10k run.

Fri 29th Jan: Long bike - 135k / 4hrs 45. with no gels or carbs. Hit the wall a few times!  150 sit ups - 60 press ups - light weights

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.  Choc bars and fruit on bike. Tea: Chicken tikka!

Thurs 28th Jan: 4k ish Sea swim, couldn't get it right 1st time so did it again! - 8k Run. 150 sit ups - 60 press ups.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: Pasta veg, Tea: fish, veg, spud.

Wed 27th Jan: 5 of us swimming, 4 doing the rest. 2k Sea swim (strong currents) 78k Bike Av sp 27.5 kph. Av HR = 138 Max hr = 170. Run: 10.5k Max hr = 149. Av hr = 163. Good day - Happy with progress!

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Bars  etc on bike. Tea: chick spud, veg.

 Tue 26th Jan: 52k bike, cold windy, overcast! Av hr 124. Max hr 157. Have a blister on my little toe which is bigger than the toe! - 150 sit ups, 60 press ups.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: Mackrel salad wraps. Tea: fillet steak with veg + spud.

Mon 25th Jan:  2k sea swim, cold and rough again! - 24k Run in 2h19m, nice steady relaxed. Av hr = 136 Max hr = 153. Still had plenty in the tank but no drink left!. 25/26k next mon/tue! - 150 sit ups 60 press ups.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Protein bar + shake. Lunch 3 tuna salad wraps. Tea: white fish, veg, spud.

End of week: Happy enough, 16 hrs this week. A bit down on the start of the bike on Wed, it seems to take me a few "k" to get going! Must be age haha. I am down to 85 kilo now but been told I still need to lose a bit!! (I was 96/98). No probs with ticker touch wood! 17 weeks to go!

Sat 23rd Jan: 2k sea swim, cold, windy overcast. 11k run in 1hr, Av hr = 139 Max hr = 153

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea.

Fri 22nd Jan: Bike 80k, much better today! Av 28.3 kph, Av HR = 131 Max HR = 159  -- - 12,793 Calories so far this week (not including 6k swims)!  150 sit ups various light weight workouts.

Diet: Breakfast All bran with milk, nuts raisins, dried fruit, green tea. Lunch: pasta tuna, tuna salad wraps. Tea: treat of the week! Chicken tika salad and 2 halves of shandy!!

Thurs 21st Jan:  15k run - Learning to "burn fat for fuel" No brecky, just black coffee until after run. This makes body burn fat not glycogen.

Diet: Breakfast (after Run) All bran with milk, nuts raisins, dried fruit, green tea. - Scrambled eggs. Chick salad wrap.

Wed: 20th Jan: Swim 2k (good speed in 1m chop), bike 60k (max speed 81kph!! Av HR = 144, Max HR = 174) , run 10k, (av HR = 156, Max HR = 171)

Diet: All bran with milk, nuts raisins, dried fruit, green tea. Protein bar, banana, 3 lts sports drink, apple. Lunch: chicken salad wraps. Tea: spud, veg, chick.

Tue 19th Jan: 2k sea swim, 50k bike with av 29.9kph! 30c here today! Av HR = 144. Max HR = 170 - 150 sit ups, 60 press ups.

Diet: All bran with milk, nuts raisins, dried fruit, green tea.  Protein bar, fruit Lunch: pasta steak. Tea: pasta steak, spuds, veg, chicken!

Mon 18th Jan: Sea swim 2k in new suit (smaller) It went well! Then ran 21k in 1hr 55 which was tough as we had a calima (fog of sand) and its 30c ! Av HR = 153 Max HR = 171 . 150 sit ups, 60 press ups.

 Diet: All bran with milk, nuts raisins, dried fruit, green tea. Lunch: pasta tuna salad x2, scrambled eggs on wholemeal: Tea: white fish, veg, spuds.

A good week again with no afib, swam 8k, ran 40, biked 205. No gels so far though, need to start soon!

Fri 15th Jan: bike 105 k, 1504 m climbing!  Av HR = 120, Max HR = 163, av sped 25.6 - Good, steady.

Diet: All bran with milk, nuts raisins, dried fruit, green tea. Lunch: pasta tuna salad: Tea:

Thurs: Sea swim 2k (feeling better with "the catch" 10k run keeping HR around 130). 11k Run

 Diet: All bran with milk, nuts raisins, dried fruit, green tea. Lunch: salad, pasta. Tea: pasta tuna veg.

Wed 13th Jan:  2k Swim (good speed again), got to 20k on the bike but had a puncture which I couldn't mend!. Ran 10k - 150 sit-ups, 60 press-ups.

 Diet: All bran with milk, nuts raisins, dried fruit, green tea. Protein bar on bike/run, 3 lts sports drink. Lunch: pasta, salad. Tea: chik rice veg.

Tuesday 12th Jan: 2k sea swim (30 mins :-)  80k bike in 3 hrs, lots of climbing. HR max = 168, av HR = 133 - 150 sit-ups, 60 press-ups - core train.

Diet: All bran with milk, nuts raisins, dried fruit, green tea. Protein bar on bike, 3 lts sports drink. Lunch: pasta, chick, veg. More Lunch: mackerel salad, fruit. Tea:

Monday 11th Jan: 2k sea swim (35 mins :-) happy for 1st "real swim"), 19k run in 1hr 47 - max hr = 171, av hr = 149.   150 sit-ups, 60 press-ups - light weights. Happy with that today.

Diet: All bran with normal milk, nuts raisins, dried fruit, green tea. Lunch: scrabbled eggs. Dinner: ham fruit salad on wholemeal. Tea: Salmon, veg, spud.

A great new year prezzie being told the heart is 100% strong. No atrial fibrillation for 4 weeks. Need to train hard now, head down!

Sat 9th Jan:  11.5 km run, fair pace. Av hr = 150 in 1hr. 150 sit ups 60 press ups.

Diet: All bran with normal milk, nuts raisins, dried fruit, green tea. Lunch: scrabbled eggs. Cake Tea:

Friday 8th Jan: 76k on the bike (south part of course) Av 27.6 kph! HR max 171 Av 139 - Then 5k run at av 12 kph average. Pleased with that for a start off after the break!

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. No gels on bike, just banana and electrolyte drink! Lunch: Tuna pasta toms cucumber. Tea: tikka salad.

Thurs 7th Jan:  happy days :-) Flew to Tenerife today for a heart eco scan, heart stress test, circulation test + eco scan. All 100% - The Dr blamed the whey protein and supplements for the atrial fibrillation - Nothing wrong found. A happy man today.

Wed 6th Jan: 1 hr out door pool swim, 40 min run (8k). 150 sit-ups, 60 press ups, light weights.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Lunch: scrambled eggs on wholemeal. Tea:

Tue 5th Jan: 55k bike (inc fire mountain) in 2 hrs - 150 situps, light weights.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Protein bar after bike + shake. Lunch: tuna pasta. Tea: white fish, fresh veg, spuds.

Flying to Tenerife on Thursday for a full cardio test!

04th Jan 2010: No afib, skiing every day, diet went a bit pear shaped but getting back to norm, now the Lanzo mountains are calling!

Sat 26th Dec: Skiing for 7 days Happy new year - No alcohol - promise! :-)

Friday 25th Dec: Happy Christmas

Thursday 24th Dec: Easy 25k on tt bike, average HR = 119 (1hr) No missed beats! - hehe a great xmas prezzie! - 150 situps + light weights for 40 mins.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Lunch: tuna salad.

Wed 23rd Dec: Steady 11k "jog" - no strange heart beats!

Diet: nothing until after the "jog" then All bran with soya milk, nuts raisins, dried fruit, green tea.+ good food all day.

Tue 22nd Dec: Looking good! No probs since Friday 4am!  BP = 116/67 HR = 59 - 12k on MTB Avg HR 97 - No probs..

Diet: Normal good stuff!

-------------------

A crap week for training!!  Plan B: "stay cool" until Mon at least, keep off dangerous chemical proteins, take herbal remedies for Afib, cut training in half at least until the new year (from Monday). Complete all heart/cardio tests and see what time brings....  Maybe I have Athletes heart  , bad chemicals, over train? Whatever, I don't like it!

Fri 18th Dec: Had flutters at around 4am, raised HR by 1/2 mins swimming movements and they stopped! It seems when my HR is low (resting/sleeping) I can get flutters (atrial fibrillation). As soon as I raise my HR enough, they then go away.  I have stopped all man made proteins (chemicals), I have bought herbal remedies for afib like Magnesium, Potassium, Folic Acid, Vit C.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Scrambled egg on wholemeal. Lunch:

Herbs: Garlic, hawthorn, vit C, muti vit, magnesium,  potassium, omega 3, la carnitine, vit b complex, folic acid - All recommended to help atrial fibrillation/heart arrhythmia's.

Thurs 17th Dec: Still no flutters, went back to docs for appointment, Doc says all seems OK apart from flutters (atrial fibrillation) and a slightly thicker heart membrane (maybe due to endurance exercise). Have to have treadmill test etc before I get the all clear..

Diet: Diet: All bran with soya milk, nuts raisins, dried fruit, green tea.

Wed 16th Dec: Had chest xray, blood test, ultrasound of heart, 24hr blood pressure monitor, 24hr ecg monitor. Docs found nothing wrong, not a skipped beat! Sent home but told no exercise!

Diet: Hozzy food!

Tue: 15th Dec: Had "flutters" during the night, went to see the doc with the "flutters" - ecg straight away which was of course going crazy!  I was admitted with atrial fibrillation, when in my room I started movements to raise HR. The afib stopped but I stayed in for the tests...

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Later: Hozzy food!!

Monday 14th Dec: Went to see the doc, heart was fine, told to come back Tue for lots of test (especially when I said "Ironman training").

Diet: all the same good stuff but cut the protein right out!

--------

The 152k bike was a great buzz but I have been getting heart flutters for around two weeks now, I think this is either due to the crap chemical protein I bought or doing too much!  Went to the Doc's but the flutters stopped.

Fri 11th Dec: Run 10k, pool swim.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. scrambled eggs. Tea:  chik tikka treat!

Thurs 10th Dec: 152k on the bike today! It did take 5h 43 mins but never the less its not a bad time!  Comfortable on the bike in "aero" position 95% of the time - 150 sit-ups, 60 press-ups.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. On the bike: 2 carb bars, dried fruit, bananas, chocolate, 6 gels, 1 mineral tablet. 7/8 lts sports drink and water. Lunch: Tuna salad with wholemeal. Tea: white fish, lots of veg, spud.

Wed: 9th Dec: 3k sea swim, 60k fast bike, 5k run. - 150 sit-ups, 60 press-ups.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Protein drink after run. Lunch: Salad, wholemeal. Tea: veg, chops, spuds.

Tue 8th Dec: 11k run. 200 sit ups, 60 press-ups, light weights.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Lunch: tuna pasta veg. Tea: Shepherds pie + lots of veg. 

Mon 7th Dec:  Heart rate been high and erratic! They say lay off, one step back two steps fwd. Not doing anything was harder than training!  - 150 sit-ups!

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea, banana. Scrambled egg on wholemeal. Lunch: Chicken wrap + salad. Tea: chops with veg + jacket spud.

----------------------------------

Very tired the end of the week, a hard 21k last Sun followed by a 4k sea swim Mon then swim bike bike bike the rest of the week has taken it toll! Chins up haha. Weight: 83/84 kg

Fri 4th Dec: 1.5 hrs pool swim, 65k bike - I need a rest!

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea, banana. Lunch: fish, chicken, wholemeal. Tea: A treat, half shandy and chiken tikka salad :-) A1!!

Thurs: 3rd Dec: 75k bike (north hills!) 2k run after - Good. 150 sit-ups, 60 press-ups

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea, banana. Protein bar + drink + banana aft Run. Lunch: Pasta, tuna, peppers. Tea: White fish, veg.

Wed 2nd Dec:  Quick 60k bike (the north!). 150 Sit-ups, 60 press-ups.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea, banana. Protein bar + drink after bike + banana. Lunch: Tuna pasta veg. Tea: Chicken, veg, spud. Protein before bed!

Tue 1st Dec:  2k Sea swim, (rough again, swallowed a bit!). Straight after - 80k Bike up Timanfaya (ta for the draft ride Vaughan ;-) cold windy. Only used 2 lts fluid. - 60 press ups, 150 Sit-ups

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. On bike, 2 gels in water, half powerbar. Lunch: Tuna, pasta, veg. Tea: Lots of veg, rice, steak, spuds, beans.

Mon 30th Nov:  4k Sea swim (steady pace, approx 1h.20mins) - MTBike to bank (10.5k) - 300 Sit-ups during the rest of the day.

Diet: All bran with soya milk, nuts raisins, dried fruit, green tea. Brunch: 4 Scrambled eggs (take 2 yolks out) on wholemeal, green tea. Lunch: Tuna salad on wholemeal. Tea: veg, pasta, pork. Protein drink before bed!

----------------

Not a bad week in the end, really wanted get a time below 1hr 40 on the run (after the good run in the week which was faster!). Had a few niggles but no excuse as everyone gets them! - Well done to Jack and Jorge in the kids run - great stuff :-)  Well done Vaughan for his 1hr 31!!!  - Weight: 84/85 Kg

Sun 29th Nov: 21k run (half marathon) in the town. Aim to beat 1hr 45 - - Only just beat the aim @ 1hr 43!

Diet: All bran, nuts raisins, dried fruit, green tea, apple. Fruit etc etc provided by  organisers..

Sat 28th Nov:  "0" Day off as we have the half marathon coming up Sunday - Few sit-ups + swimming exercises.

Diet: All bran, nuts raisins, dried fruit, green tea, apple. Lunch: Pasta broccoli veg chicken. Tea: Pasta party at club la santa (not much pasta!).

Fri 27th Nov: Swim sea 2k, Run approx 5k - Sit-ups. (seem to be swimming faster with single breath instead of bi-lateral breaths - not sure I am happy with this and I thought bi-lateral was the way to go..).

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Protein drink and bar after run. Lunch: Tuna tom on wholemeal. Tea; Chicken tikka salad.

Thurs: Swim 2k in the sea, (very strong current today). 10k Run to taper. Core train. 200 sit ups.

Diet: All bran, nuts raisins, dried fruit, green tea, apple. Protein drink after run. Lunch:

Wed: Run 10k (fast slow), swim 2hrs in pool (technical stuff, fast, slow) - 300 sit-ups, light weights.

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Sports drink, bananas. Protein after swim. Lunch: Pasta, chicken breast, veg. - Protein bar Tea: White fish, pasta, veg

Tue: 24th Nov: 60k bike (fast/slow). Nothing else apart from 300 sit-ups, light weights (tapering now for half marathon, need a good time!).

Diet: All bran, nuts raisins, dried fruit, green tea, banana. On bike: Sports drink, bananas, water.  Lunch, chicken Brest, fresh veg, pasta. Tea: Chicken wrap with salad.

Mon 23rd Nov:  2k ish swim (say ish as it was rough again) - 19.5k run later, pushed it to see if I would last with higher heart rate, 1hr 37 mins, happy with that :-) Another half marathon coming up next Sunday, Should do 1hr 40 after today's run...

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Sports drink, bananas. Protein after swim. Lunch: Tuna, pasta, fresh veg. Protein drink after run, sports drink during run.  Tea: Tuna pasta fresh veg

-------------------

An OK finish to the week after an iffy start to the week, I thought the tiredness was down to over training, a bonus it wasn't!  A 4k swim at the start was a good buzz then I went for 150 on the bike but a puncture stopped me. Weight 85 kilo.

Sat 21st Nov: run 1 loop, 10k ish with Jorge (on his bike, good lad :-)

Fri 20th Nov: All back to norm but a ball ache of a day! A long bike until I get a puncture in Mirrador, my phone battery died, I put a new tyre on, released the gas to inflate but the tyre goes down again - I had fitted the valve the wrong way! - grr. So hitched a lift then taxied it back to the van. In the mean time I bust my van key! Jo drove around the island looking for me, (thanks mate ;-) - Went OK (for the North) until puncture, 75k at an av of 26 kmph. Situps.

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Sports drink, water 2 bananas + powerbar on bike. Protein drink after bike. Dinner: pasta + tuna. Tea: Went out, fillet steak with veg and a pint of Shandy ;-)

Thurs: 19th Nov: Back to norm now :-) but my little fella's are not well :-|  2k swim with Tomas in rough sea, swallowed a quite a bit! 2 loops of Ironman straight after swim (half marathon) 1hr 56 (need to speed up!). Sit-ups etc etc..

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Sports drink, 1/4 power bar after swim. water with + sports drink during run. Protein drink after run + 2lt water!  Lunch: A mass of shepherds pie, veg, pasta. Tea: Chicken Brest with veg in curry sauce, protein drink before bed.

Wed 18th Nov: Still not right but 100k on the bike with an 27k average. (with Vaughan +  Tomas)

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Protein drink after bike. Dinner: Pasta tuna veg. Tea: Shepherds pie with fresh veg and bread. Protein drink before bed.

Tue 17th Nov: Rough again, Grrr, but still did 2k swim, came home and stayed horizontal for the aft! Loads got fevers going around here. Just hope its not over training what my problem is!

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Protein drink after swim. Dinner: Tuna salad on wholemeal. Tea: Pasta, tuna, veg, protein drink.

Mon16th Nov: Sea swim, feeling a bit rough for some reason and nearly decided not to do anything but hit the water and took it easy. The sea was A1, very flat and no wind so ended up doing 4k in around 1hr 20mins in the end!  I think as I relaxed I swam better!

Diet: All bran, nuts raisins, dried fruit, green tea, banana. Protein drink after swim + bowl of fruit. Protein bar. Dinner: Fresh Dorada (fish not beer!) salad, wholemeal. Tea: Chops, fresh veg - Protein drink before bed.

----------------------

A good finish to a bad start of this week, I suffered with the high winds during the start especially on the bike! weight dropping off, bony hands and wrists. Running coming on well I think. Need more long bike rides

Sat 14th Nov: Run, 1 loop of Ironman course with kids and mrs (they go on bikes, A1). 12k at average 11.2 kph.

Diet: Brek - Nothing but water and coffee as "fat burning". After run, protein shake then normal breky. Dinner: brown pasta, chik breast, broccoli, toms, peas, kidney beans, tomato soup all over it - A1! Tea: ??

Fri 13th Nov:  Shite! have to be extra careful today! Sea swim, Bike. The date went right out of my head as soon as I hit the water! 2k sea swim with Vaughan, great pace! - Biked the north part of the course, 85 odd k  (this is the hardest part with steep hills and winds but no winds today only hills!). A brisk 5k run after the bike, great pace again, average 11.6 kph! Felling good.

Diet: All bran with soya milk (less), raisins, nuts, yogurt, green tea. Sports drink after swim, 1/4 power bar, on bike: power bar, banana, sports drinks chocolate. Omelette, salad, bread. Diner: tuna salad on wholemeal. Tea: Large Chicken tikka salad with half shandy while I wait for it, a treat!!

Thurs 12th Nov: Swim 2k (a fast one for me)! Then Run 1 loop of Ironman course (11k).  Light weights, 72 sit-ups.

Diet: All bran, nuts, raisins, soya milk, yogurt 2 bananas, green tea - 1 lt sports drink. After swim water and sports drink, after run, protein shake and apple drink. At home, scrambled eggs on wholemeal bread. Lunch: Pasta veg chicken fresh wahoo (fish)  Tea: fresh veg pasta chicken breast.

Wed 11th Nov: 60k hill climb bike, 4k run after at a good pace. New trainers went well so hopefully it will stop black toe nails!  Lost water bottle on road from Mirrador (need to strap um in!). Dont eat Porridge before a bike! - Also wind dropping thank **** 28C in Calero today :-) 120 sit ups, light weights.

Diet: Porridge, nuts, raisins, soya milk. Coffee. On the bike, gels in water, powerbar, chocolate. After Run: Omelette + salad.  Lunch: white fish + pasta and wholemeal. Tea: Pasta, chicken breast, fresh veg - V nice :-)

Tue 10th Nov: Pool swimming session - hard but enjoyed it, Vaughan gave penalty of tips. 58k Bike, again very windy here! Average with the wind was 39k per hr, against knocked us back to 25! - 90 Sit-ups before bed.

Diet: All bran nuts raisins soya milk, green tea. Power bar after the swim, rice cakes. Dinner: Tuna pasta after bike, thanks Joey. Tea: veg, spuds, 4 chops. Protein bar.

Mon 9th Nov: Run 18k with a few good hills, 1700 calories. Much cooler here today but very windy!  Time 1hr 41. Had a pain under rib cage, (maybe down to coffee?)  Light weights + sit-ups in the afternoon.

Diet: All bran nuts raisins, soya milk, coffee. Protein pwr bar after run with water - Scrambled eggs on wholemeal. Lunch: Chop, Steak, Chicken and salad. Tea: white fish, jacked, fresh veg - A1!

--------------------

Sat 7th Nov: Run 11k with the kids (jackjorge on bikes :-)  they both did very well)

Fri 6th Nov: Swim approx 2k (very rough sea but an enjoyable challenge) + Bike from Matagorda up Timmanfaya and back (approx 47k) V Windy! Used 750ml water + 750ml power bar drink which was just enough.

Diet: all bran, nuts raisins honey yogurt green tea banana - protein bar after bike with cranberry. Lunch: Chicken salad fruit wholemeal bead. Tea: Chicken tikka salad!

Thurs 5th Nov: Swim - 2k with Vaughn + Tomas, rough sea. Weights and sit ups at home. (body says lay off a bit!)

Diet: all bran, nuts raisins honey yogurt green tea banana. Dinner: scrambled egg on wholemeal, rice cakes. Tea: pasta, veg,

Wed 4th Nov: Bike Day! - South part of course with Femes hill!  Climbed 1600m over 117k's - 5k run straight after. 5900 odd calories, its hurting today! - 90 sit-ups after tea

Diet: all bran, nuts, raisins, honey, green tea, 2 bananas. On bike: Powerbar, ride shots, 2 gels in drink, approx 8 750 bottles of fluid (felt sick and a bit of stomach cramp, more water needed?). Dinner (after run): Tuna pasta, toms, peppers, sweat corn, recovery drink. Tea: Chicken veg

Tue 3rd Nov:  Fat burn run before food (12.16k - Avhr 151 - pace 11.4) - Must work.    Later:  Light weights at home + 130 sit-ups 

Diet: Brek: (before run) 2 Coffee. (after run) all bran, yogurt , nuts, raisins, honey, fruit, soya milk . Brunch: scrambled eggs, wholemeal bread. Lunch: Tuna salad, wholemeal bread. Tea: Fresh veg, chops, baked spuds.

Mon 2nd Nov 2009: Swim, 2k rough sea (swallowed a bit!!). Fast bike from PD Carmen to Timanfaya (Camels) and back home - Eve, 120 sit-ups.

Diet: All bran, yogurt, honey, raisins, nuts, fruit. Apple, sports drink. After bike, scrabbled egg (3 eggs, 1 yolk!) 1.5 lt water. Lunch: Chicken breast wholemeal bread, salad. Tea: Brown pasta, fresh veg, chicken breast. 

-------------------------

Sat 31st Oct: Half marathon at the "Music Marathon" a very hot day, time - 1hr 53 mins, a little bit "too steady" - need to let go a bit earlier!  Had an ear blockage for some reason, also need some elastic laces (both mine came undone).

Fri 30th Oct: 3k Swim, breathing was crack on so another quick swim! Drive home today to do some core training (sit-ups, back exercises etc) and get ready for 22k run on Sat (Music Marathon - well half....).

Diet: All bran, honey, nuts green tea, 2 bananas, 1lt spots drink. After swim, scrambled egg with wholemeal bread. Lunch: Tuna pasta, fresh veg. Tea: Chicken pasta, lots fresh veg.

Thurs 29th Oct: 2k Swim, very good time, strong current and lumpy sea! - Steady 10k Run to Playa Honda - now, must work!

Diet: All Bran, honey, apple, green tea. 1 lt sports drink, 1.5 lt water after run - Brunch after run: Scrambled egg on wholemeal bread (3 eggs but 1 yolk), green tea. Dinner:      Tea:

Wed 28th Oct: Long bike with Vaughan, south part of course 115k av 27.7.  Went ok but had puncture (thanks for your help Steve Probike). Back home then a very short run loosen up. Well done Vaughan, (Timanfya hill twice!).

Diet: All bran, green tea, bananas, energy bar. Lunch: power bar, x3 gels in drink, approx 5 lts water and energy drink, 4 bananas. After Run scrambled egg on toast + protein bar, 1 lt of water. Tea: Chicken, fresh veg, spuds - Early bed!

Tuesday 27th Oct -  "0" felt like shite!  Some sort of infection, pains across chest!? Eat loads of nutrients to beat it off!

Monday 26th Oct - 2.5k swim, (bit of a mix up with car keys, bit of a delay swim to bike change - Nearly had red cross called! sorry Vaughan). Bike 25k from van to uga and home, fast pace (28.5) - good!

Diet: Brek: all bran, yogurt, honey, green tea. After Train, Protein bar. Dinner: Fresh tuna, salad, pasta. Tea: pasta, fresh veg, pork chops.

----------------------------------

Sat 24th Oct - 13k Run, kids on bikes, fast pace!

Diet: all bran, green tea. Dinner: Tuna salad. Tea: Salad, chicken, steak

Friday 23rd Oct - Pool swim session, different but tough swimming! Then 8k run.

Diet: Brek, all bran with honey + green tea. After train, scrambled eggs (one yolk in 3) on wholemeal. Lunch:  Tea - Chinese, a treat!!

Thurs 22nd Oct - Exercise: Long hilly bike! Approx 85k up to haria, mirrador to arrieta then back up Tabbyasco, ochaa!! Tough but no unplanned stops! (Climbed a total of 1526 meters) Then approx 5k quick run..

Diet: all bran with honey + fruit, green tea honey. Powerbar, 4 gels, powerbar drinks. Dinner - Tuna salad and bread. Protein bar. Tea - Chicken breast, baked spud,  fresh veg.

Wed 21st Oct - Exercise: Long bike - shite! All good intentions but 45k into the ride it totally pissed down! Joey picked us up from yaiza after 46k - (this was a blessing! I could not kick in, I learnt that a long run the day before a long ride doesn't go!)  4pm a 2k Swim was called for (45 mins).

Wed Diet - Brek: all bran, honey, yogurt, green tea - Lunch: brown pasta, fresh veg, fresh tuna. Tea:

Tuesday 20th Oct - Exercise > 22k (slow pace) hilly run from home to airport and back 2hrs steady - feel good, just tender joints!

Tue Diet > Brek - All bran with soya milk with honey with yogurt, cup a green tea with honey. Lunch - 5 lumps of fresh tuna, fresh veg and brown pasta. 2 protein bars, cup of green tea. Dinner - spag boll

Monday 19th Oct - Had 3 days off, tried to have "nil" alcohol in Guernsey but hard when socialising, nothing serious but I know!!!  - - 3kish Swim, 2 easy 1 hard! - Bike back home via uga 30k, easy after the w-end shite is out of the system but need anti-mist for goggles.

Diet - Breakfast - Massive bowl bran with honey and fruit, green tea. After Swim, drink + energy bar. After Bike, Scrambled egg and toast (1 yolk with 3 eggs). Lunch - tuna salad and fruit with brown grain bread. Tea, Sheppard's pie with veg.

---------------

Thurs 15th Oct - 113k bike average 28.2!!! hehe, then 3.5k Run to tell legs it aint over yet!!  New bike sound now its all measured for me!  - Rest for a few days now before Joey boots me out!!

Wed 14th Oct - 9am. Swim 3k (good one with Vaughan) good again. Bike to gym, 15 mins on punch bag, 1 hour upper body wo. Bike back home - must work!

Tues 13th Oct 9am, 2k swim, much better (relax!!) - 12k bike sprint home (on new bike av 28.3!!) 18.5k run to playa honda and back to van.

Mon 12th Oct 10am - 2k Swim - OK, need more breathing practice!  picked new bike up :-)

---------------

Sat 10th Oct 11am - 6k Run with the kids (they were on there bikes) - nice chill...

Fri 9th Oct - 9am - Swim 2k then 50k bike.

Thurs 8th Oct - 9am - Run 6k to gym, upper body 1h30min strength workout run 6k back.

Wed 7th Oct 09 - 9am - Bike south part of ironman, 115k!, v hot - 4.30 mins, 10 min run after (make legs aware) - 5350 calories! Av HR below 150 - good  - came in 4 kilo lighter so need more fluids... **

Tuesday 6th Oct 09 - 18k Run home - - 2200 calories - Av HR 140 - 2 hours - OK

Monday 5th Oct - 9am 2K sea swim in  trunks only - very calm - followed by 13k bike sprint home  (need more swim!!)

Various Pics

Click For More Pics

Pic for lanza Gazzett

Abu Dhabi long dist tri, still smiling after 3k swim and 200k bike :-)

Arrecife Marathon

Music Fun Run

They say this is normal?