So up Saturday was a fairly steady 5k, ramping the effort up through the middle section before easing back and then ramping again. Sunday wa...

So, since Tuesday, I've managed two sessions on the rower, one session on the bike and two efforts on the treadmill. As promised for the...

Honest, guv. I've completed a good few sessions since my last post. I ran the ladder treadmill session on Saturday. Intervals starting s...

Started the workout with a 12 efforts on the rower. Thirty seconds high effort. Thirty seconds recovery. I decided 60s recovery as in my las...

 The hamstring soreness has subsided. A session of faster and slower intervals with a final couple faster still - but not exactly fast. Felt...

My right hamstring has been sore for a couple of days so I put off today's planned treadmill intervals for a session on the rower instea...

 ...over two days. Yesterday I ran the short form 30/40 remix - but increased the effort to 104%. The intervals were hard work but manageabl...

That's not actually the name of event but it'll do. A fairly short one, 27km and I was taking it easy - at least to begin with. A ru...

Still not feeling 100% but the workout was 102%. I decided on the hill+tempo session and selected the longest of the three version with the ...

Been feeling off. The ol' stomach has been playing up all week. Not totally back to normal but manged an almost decent session on the tr...

Semi recovery day yesterday with an 8 lap Crit race on the bike. Started slow and was near the back but within a couple of laps I was laying...

So I pulled a recovery day yesterday - well, as near as dammit. I did do a short rowing 'test', having discovered a way to capture m...

So I hit my fifth day of running in a row - and it was totally planned. I set the alarm and got up before work for a crafty 30-minute workou...

A group hill run. Legs definitely knew it was the third day but not sore just fatigued. It was a decent little jog. Could (and probably shou...