Really didn't feel like doing this at all but went out for some hill reps in the end. I ended up heading down to Sydenham Hill as opposed to driving down to Titsey as i just couldn't be bothered to drive all that way down there. Anyway ended up doing 11 reps of the smaller Sydenham Hill which ended up being around 500m ascent over just under 10ks. Still not bad for that distance. Felt ok, just a little shattered.

he really hot weather has passed but it was still hot and humid, almost melted on my way round!! Went down to the NDW and went from Woldingham out about 10k then back. Managed 20k at 5:50/k. Felt really heavy and fatigued, really not up for this at all. Not sure why the body is feeling this way, perhaps a bit of fatigue after a long week...?

Just a quick (or not so quick) run round the canals. Did about 15ks at 5:10/k. Feeling flat and a little fatigued. 

Short run down round Kent County Cricket ground. 5ks @ 4:40/k. felt fine. rather hot though

another long run up and around Victoria Park. Very hot again, must have been up around 32c again even at 6pm. Took it nice and steady and managed around 16k at 5:20/k. Felt a little fatigued but i guess this was to do more with the heat and the milage yesterday.

Long run on a very warm evening. Temp was up around 32c at 6pm on my long run up to Victoria Park. Ran out towards Elizabeth Park then down the canal towards Victoria Park which i ran round a couple of times stopping for water at every fountain!! Did 20k at around 5:20/k so a nice leisurely pace and not trying to break any records or my body!!

Managed to get out on Sunday evening and do 5 hill reps at Titsey Hill. This came to about 600m of ascent over 10ks. Really hot weather, up around 30c, and that was around 5pm in the evening!! Never thought i would make it as had a heavy night with Alex R on the saturday night - not getting to bed till around 2am after lots of drinking!! Anyway, managed it and was very happy!!

Run down to Dulwich Park for a good tempo run. 4ks down to the park then 6ks flat out round the park. Felt good if a little hot. then did 4ks home at a steady trot with a steep long hill climb.

Normal run down and round Brockwell Park. Nothing special, just getting some miles in with a few hill sprints. Felt fine.

Sprints day today on what felt like the hottest, muggiest day of the year!! Went to Alexandra Rec Ground across the road from where i live. Nice and convenient and the oval circuit is dead on 600m, plus, as a bonus it keeps me away from the heavy traffic and in a lovely park. I managed a WU of 2.4ks, then 7 laps at approx. 3:50k/h pace then a 1200m WD. That was enough for me at this stage. Legs were definitely feeling heavy and fatigued by the end of it and i was ready to stop. 

Long run down the Regents Canal, from Canary Wharf, down to Islington tunnel and then out to Victoria Park and back to Canary Wharf. was fine - a nice steady pace, 20ks at 5:10/k. Legs felt absolutely fine.

Went down to Titsey Hill for some hill reps. Managed 7 reps. the hill itself is just on 1000m in length and just over 100m in ascent. So managed just over 700m in ascent. Ran the whole distance and felt good on it. Legs felt strong.

Good run down the Regents Canal to just up past Victoria Park. This was 10ks at 4:30/k, with a couple of ks either side as warm up and warm down. Felt good, knackering but good. This was just under race pace - definitely need to make this kind of run more regular in my weekly schedule.

Run from home down to Dulwich Park for a few laps. The full run was about 16k at 5:10/k. I did 5 laps which is around 1200m a lap at under 4:55/k just to work the lungs and legs a little. Nothing to demanding but felt good.

Long run up to the Islington tunnel on the Regents Canal. This was about 18ks at 5:10/k. Lovely little trot up there and all felt good. Maybe a little bit of fatigue from Sunday's long run. Really windy on the way up there and then had the advantage of it at my back for the way home.

Out for a long run on the North Downs Way. Went out to Reigate Hill from Woldingham. About 30ks at 6:00/km. Felt good, pushed it as much as i could. Please with this bearing in mind that I'm only just getting back into big training. Plenty still to go.

Went down to Titsey Hill to do some hill reps. This is the steepest longest hill i can find along the North Downs. Its about 1000m in length and just on 100m in ascent. I managed 4 reps after a warm up run. Felt good, well as good as it could be on a hangover!! Positive running up the hill really tried to put my back into it.

Climbing with Tom this evening so i thought a little run up to the Castle at Finsbury Park would be a good warm up!! Ended up being about 13Ks at 5:18/km up the Regents canal then up through Stoke Newington. A really warm and muggy evening - absolutely shattered when i got there. Hamstrings are a bit tight from the squats yesterday.

Normal run up to Beckenham Park. 13k at 5.10/km. Felt good, slight niggle in my hamstring from the sprints yesterday but nothing serious. Beautiful park to run through, never been there before.

Sprint runs around Alexandra Rec Park next to where I live. 7x 600m at about 3.45/km pace. Absolutely knackered. Felt heavy on the last 3 laps. 

Went for a run up the Hull River near Beverley. 14ks at about 5.54/km. Good trail run but track was completely overgrown so got totally nailed by all the nettles and thistles. 

Hill reps at Low Cross Hill Lane near Sydenham Hill train station. 9x hill reps. knackering. Felt ok though. Warm and muggy.

Long run this morning. Up and out on the North Downs Way by just after 8am. Managed 32ks at 6.30/km. From Woldingham out to Reigate Hill and back. This is the first time I've been out on this trail in ages. What a beautiful time of year as well. The wild garlic is out in full force, smells beautiful. Felt good throughout the full run. No niggles.

Regents canal threshold run. I managed 10k at 4.16/km which felt fast for me at this stage of just getting back into training. No niggles. Felt good. 

Cycling: Port de Pollenca to Puig de son Sastre and then back. This was a Sunday easy ride after the efforts of Saturday. We ended up doing 76ks in 3:15:00 with 677m ascent. Really lovely second half of the ride with the first half along the coastal road around Sa Marina a little crappy. Felt good after the ride on Saturday.

Cycling: Port de Pollenca to Sa Calobra. 106ks, 5 hours and 2100m of ascent. A truly epic day of cycling. What an amazing place to go for a ride. Broken by the end of it but absolutely happy!!

Cycling: Part of the cycling trip to Mallorca. This was out to the lighthouse at Cap de Formentor from Port de Pollenca, we then went up to Col de Femenia. Worked out to be 81ks, 3:30:00 and 1500m of ascent. Brilliant weather. Great ride.