11.5 miles yesterday in 80 minutes:  http://g.co/maps/jywm5  Very cold out there, had  a hot bath afterwards to sooth the legs a bit.  No major niggles but a couple of things to talk about with the physio next week!

Rest day Monday, still paranoid about injuries so still easing myself in a bit.  Tuseday was 60 mins swimming with East London Triathletes (2 x 400 metre timetrails and a load of drills).  Wednesday was a lunchtime 10 mins on the bike then a 9.5km run  up to Stanstead Abbotts: http://g.co/maps/rfzqv  .  Will add a bit more on next time and it'll be a nice 10km time trial - with only one place where you need to cross a road.  Then last night was a really full on 90 minute swim training session at Larkswood Leisure Centre in Chingford.  Really chuffed that I am beginning to be able to keep up with some of the others.  My heart still felt like it was trying to burst out my ribcage while having a lemonade afterwards with my Bro.

8.5 miles  (60 mins) on sunday (3 laps of vicky park): http://g.co/maps/dg4gc   .  Trying to steadily increase the miles now, until the a week before the Brighton half then will cut back a bit.  Rest day on Monday - purely to let the knees recuperate a little, both seem to be a little achy...  Swim training tonight with East London Triathletes - the hardest bit is trying to get out of the pool at the end when your arms and legs are completely spent.

9 miler yesterday evening : http://g.co/maps/gvvu3 then some cycling this morning - but generally a rest day today.  Running going well but i am definitely carrying a bit too much timber - time to go back to the fish/veg/rice no booze diet!

Cheeky lunchtime 10km!  http://g.co/maps/5mtct

Lunchtime quickie in Ware yesterday:  http://g.co/maps/j4ezp

6o mins swimming at Waltham College pool with my bro and East London Triatheletes.  Probably the most knackering workout of the week!

10 mins bike , 7km on treadmill in 30 mins.  Gonna try to gradually increase everything 10% this week.

60 mins FARTLEK (11km)

5km bike (10 mins), 5km run (25 mins).  Right knee a bit achey now

Yesterday was 6 mins on bike (2km) then 45mins on treadmill (9km).

20 minutes on the bike (6km).  35 mins running (8km).

Post Chrimbo

Punishing week in the gym and a run to Hertford and back during lunchtime at work.  Have hopefully shed the occasional excesses of Chrimbo, now to actually get marathon fit!!