Training - Sunday 30th Aug - Sat 5th Sept 09

Sunday- 1:30 with Simon on Avon. Very steady pace so did about 6*100-200m sprints. Tired at end due to sprints and 8th consecutive day training. Felt very smooth and comfortable whilst paddling though

Monday - Running. Meant to be a rest day but Glen phoned. Had 55min run up Mt Vernon from Farm Park. About 420m climbing.

Tuesday - Rest day
Wednesday - Still tired so had another rest day

Thursday - 1:30 kayak on Avon

Friday - 8km run along beach etc. 10km kayak in pm

Saturday - 70km flat ride with John. Ave about 30kph. Getting stronger but still find I have to shelter behind John most of time!

Training - Sunday 23rd Aug - Sat 29th Aug 09

Probably the best week so far

Sunday- Nothing. Mags still on call

Monday - Cycled Short Bays. Felt rather tired. Dipped out of paddling in pm as so knackered

Tuesday - Hilly run. Short but 400+m of climbing in 7km (twice round cave route)

Wednesday - 1:15 kayak on Avon (really strong NWer on estuary). Paddled club eclipse 5.2. Poor boat upstream IMO but ok downstream. Very stable

Thursday - 1:30 on Avon (NW on estuary again). Back to my own boat and paddled about 11km then tried a couple of other paddles out. Tired at end as used 210 blade (Zastera Z1). Surprised that even with this tiny blade my SPM didn't improve.

Friday - Easy 1:20 on Avon with Simon

Saturday - Long Bays with John Mc. and a group of his mates. 75km with ave 26.7km/hr. Found it just as hard as the other week especially the hills between Gebbies and Governor's Bay.

Training - Sunday 16th Aug - Sat 22nd Aug 09

Worst week since beginning July!

Sunday- Rest. Tired after yesterday's ride

Monday - 2 hr hilly run. Around cave, up Eastenders track, up to gun emplacements, down to summit road then along track to Taylor's Mistake (opp side to Capt Thomas' track) , Scarborough, beach , home.

Hard run but slow pace.

Tuesday - Rest day

Wednesday - 1:30 kayak on estuary. Incoming tide. Few harder 80 stroke reps

Thursday - 1hr on estuary, incoming tide. Tried C22 paddle and felt lot more stable

Friday - Nothing. Alistair ill

Saturday - Nothing. Mags on call

Training - Sunday 9th Aug - Sat 15th Aug 09

Sunday- Still skiing

Monday - Felt a bit tired today from weekend but got a good 1hr/1hr10 kayaking session on Avon. Very windy at times and a bit of chop which made it more interesting. Felt quite smooth.

View of Cave route. 200m+ of climbing in 5.5km run!

Tuesday - Run at night up cave route in dark with Fly. Found it hard as ever on way up but ok. Slow on way down as headlight fading a bit.

Followed this by 3*400m at 90% with 100m jog in between

Image shown above

Wednesday - Cycle ride to Cashmere>Dyers Pass>Summit Rd>home. About 31km with 650m+ of climbing

To give some idea of the climbing here's a profile of the ride:

Thursday - Rest

Friday - 1:10 kayaking on Brass Monkey course on Waimak. River up a bit. Less wobbly than last visit but still long way to go. Went with Marty

Saturday - Ride out to Lincoln with John McKie- 75kms at about 30kmh(18.5mph). Pretty flat ride (only a couple of short climbs). The rest involved hanging on to John's back wheel and then for about 10% of the time setting the pace. Bit fast and furious for me but good to have someone push me on bike.

Training - Sunday 2nd Aug - Sat 8th Aug 09

Sunday- Brass Monkey Race 4 - Kayak race on moving water for 12km. Good to be on moving water again after all this time but truly awful performance. Wobbling all over the place with poor route choices and terrible technique! Rather a long way to go yet re kayaking well.

Monday - Tired today so easy paced run down to and along beach and promenade to Scarborough clock tower and Lifeboat shed- then back. Less than 5 miles

Tuesday - Rest day

Wednesday - Still not feeling great (another cold think!) so did 35min run on beach with slow lap between shag rock and Cave Rock - about 800m or so then faster lap with splits of about 3:41.Did this 3 times. Not fast just stretching legs. Sand slows it down rather though.

Thursday - Simple flat ride for about 35mins at 85-90% effort. Really slow for the effort- still not up to par. Damn colds!

Friday - Nothing

Saturday - Gone skiing!