1hr ride before work. Nice calm morning. 1hr Z2 @10m 4x5min Z4@3m spin Felt pretty good.

Legs felt quite heavy

short cycle as part of brick Bit breezy on home straight Pushed hard on way out

Swim number 6 from Be Iron Fit. Felt pretty good.

1 hr early morning run. 1hrZ2 @10m insert 2x6m Z4 @2m jog Not too bad. Nice calm morning

Nice sunny day but bit breezy. HR probably too high for most of run.

Very easy morning ride. Not feeling too well. Out last night

Short run after long ride. Legs really hurting

Long Saturday ride. Quite windy. Annan-Gretna-Rockliffe-Carlisle-Gretna-Lockerbie-Brydkirk-Annan. Really struggling towards end

Felt not too bad but struggling at points.

1hr Z2 @ 45min 7.5m Z4. Struggled at first. OK after 20mins. OK during Z4. Realy windy morning and wet at first.

Felt OK. 100m kick and 300m pull for drills

1 hr ride before work. Nice morning, but bit windy. Good ride. Z2 ride with Z4 inserts.

30 min run at noon. legs felt quite heavy and stiff. Quite windy day.

45min ride at noon. Quite windy. Pushed fairly hard.

Swim No9 from BeIronFit. Not too bad.

1hr Z2 run @ 10m 2x4.5m Z4@1.5m jog. Felt pretty good. Nice calm crisp morning.

Easy early morning ride to work. Really wet morning. Soaked by end

3 laps round Talkin Tarn. Hurtin all way round and HR at 160. Pleased though.

Long Saturday ride. From Talkin Tarn - Over Hartside - Back. Really hilly ride into strong headwind and heavy rain going up Hartside. Brilliant route.

1hr z2 run, @45m 1x5m Z4 Nice calm morning. 1 stop om route.

Swim No 7 from BeIronFit. Felt pretty good

1hr early morning ride. Nice morning. Not much wind. Mostly Z2 but some Z4 input.

15min run afetr bike. Felt OK.

45min brick ride after work. Nice day. Bit windy. Felt OK during ride.

Swim No.6 from BeIronFit. Felt pretty good.

45min run before work. Z2 run, @10m 3x3min Z4@1min jog. Pushed hard during Z4 parts. Felt good during run. OK when finished. HR about where it should be. Wee bit breezy and bit damp

1 hr run after work really strugled. legs really heavy.

Early morning ride to work. Kept nice and easy. Nice calm morning

Short brick run after long ride. HR far too high Really struggling to keep up pace

Ride round coast at Carlisle Quite windy day Followed by run

Swim No11 from BeIronFit. Straight 3000m swim Felt pretty good. Pacing really good. Not too tired at end

1hr Z2 run @45m 5m Z4. Felt quite good. wet at start and windy throughout. Managed to keep HR nice and low

Swim No10 from BeIronFit. In pool at gym. Felt OK

1 hr early morning turbo.

30 min run after 45m turbe. Felt OK. Pretty windy HR pretty high

45 min ride on turbo. Spent most of time in aero position. Quite happy

Swim no 9 from BeIronFit. Felt pretty good. At Gym pool. Added extra 100m in.

Early morning 45min run. 45min Z2 @ 0.10 insert 5m Z4. Felt pretty good. Z4 period hard going but pushed hard all way through. Drizly morning

Very easy ride after work. Tried to keep high cadence for most of ride. Bit windy

Nice early morning run. Nice calm crisp morning. Excellent conditions. felt pretty good on run. Managed to keep HR quite low. 1 stop for AD. Happy. Could have went further.

15m run after long ride. Didn't feel too bad. HR probably too high though. Wee bit windy.

Really windy and wet day. Got soaked. Struggling on way home from Carlisle. Annan-Gretna-Rockliffe-Carlisle-Gretna-Gretna Green-Kirkpatrick Fleming-Hollee-Brekon Beds-Annan

Swim No 8 from BeIron Fit. In gym pool. Felt OK

1hr run in morning before work. Struggled to get started but OK once into stride. 1 hr Z2 run with 10mins of PUs at 45mins.

1hr20 ride around hoddam and Dalton. Quite windy day and wee bit drizzle at times. Enjoyed ride. Had Pick Ups at points throughout ride. Pleased.

Good early morning swim at Annan pool. Swim number 7 from BeIronFit. Felt pretty good.

30 min run after 1h bike. HR too high, couldnt get it down

1 hr brick ride. Quite windy

1 hr Z2 @ 10m- 5x1mPU @ 1min jog Legs felt heavy. Pleased with distance though. Bit breezy but nice day. First run without tights.