Last gym of the year

 Much better than how I was feeling . Funny how the body plays tricks like that . Rowing was better too

Run

 Probs last one of the year 

Gym

 Bumped into Darryl neita !!!

Run

 Windy on the miller. Slow 

Gym

 Normal work out plus 3k row

Boxing Day run

 Ok

Xmas day run

 Ok . Slightly over dressed 

Gym

 Rowing is progressing . KAC coach in and took over  the whole place 

Run

 Sometimes I run when I can’t be arsed to go to the gym 

Run

 Also had lunch with Emma  xxx

Gym

 Good session . Andy the decatglete in 

So far this year

 Run x 159

Gym x 135

Run

 Ok 

Gym

 Ok. 

Bumped into junior . 

Run

 Ok 

Busy weekend 

Granny yesterday and my brother 

SPEEDAWARENESS COURSE 

Gym

 Ok 

Run

 Ok . Cold  

Gym

 Ok

Run

 Cold ok . Wet. River running fast 

Gym

 Managed 10 mins on a rower after weeks of trying . Reassured by Chris telling me he struggles with it too 

Saturday Sunday

 Gym/run 

Run

 Ok . Chilly 

Gym

 Ok

Run

 Dark ! 

Monday gym

Run

 Too many clothes . Hard going 

Gym

 Ok . 

Run

 Ok . Sped up at then end . Very cold 

Gym

 Thursday . All ways run into the team of nutters 

Wednesday

 Nearly 5 miles . Slow 

Had a couple of days off due to workload 

Run

 Ok . 

Been doing this since 2009 

Gym

 Had a bit of a run in with lewisham fc

Friday run

 For me flying 

Run

 Had to spreadsheeted out 

Gym

 Usual suspects in 

Run

 Ok 

Gym

 Got slightly easier at the end 

Run

 Ok .,fast as possible . Which probably wasnt that fast as I got overtaken by everyone 

Gym

  Ok . Rowing is taking a while 

Run

 Pretty good actually 

Gym

 Hard going actually . Added some rowing in 

Run

 Ok 

Gym

 Rowing is getting going 

Run

 Thursday 

Slow . 8am . New set of regulars out . 

FIA AGM lunch later 

Gym

 Ok 

Rowing is hard 

Run

 Quite enjoyable although wasn’t sure what to wear 

Gym

 Hard going . Added rowing . It’s taking a while 

Run

 Missed the rain . Parking probs in brommos 

Gym

 Ok

Run

 Ok 

Sped up at the end 

Gym

 With added rowing . A few more KBS’s

Run London

 Must have seen 20+ people out running . All trying to dodge the rain I guess 

London

 Gym , with added rower . Trying to build that up again 

Friday Berlin gym

 Enjoyed the gym much more than the rest of the trip 

Berlin gym

 Xxxooo 

Can’t train

 Have a cold 

Going  to Berlin tomorrow 

Gym

 Newbie in gym .tidied up after himself 

Run

 Also messing around with core wheel 

Gave it a

 Rest 

Gym

 Ok 

Andy in . Not often you get to hang out with world veteran decathlon champion 

Run

 Ok 

Gym

 Ok. Have a cold.

Run

 Ok 

Quick for me . Leathered it as much as poss 

Gym

 Junior Emma 

Run

 Pretty good too

Friday

 Gym 

Usual suspects 

Day off

 It 

Due to NZH PTI 

Went well 

Run

 Fast as possible 

Gym

 Ok 

Interesting talking to B Steve about the people he’s been with in sport and who visit the gym track 

Run

 Hot. Feeling a bit under the weather so not great 

Gym

Ok 

went to Sainsbury afterwards with designs on partic recipe . Couldn’t be arsed . Too many people . Bought a steak instead  

Run

 Hard going . Warm for early October 

Friday

 Gym 

Most of the usual suspect in 

Run

 Trying to go faster 

Gym

 Busy day. Brent x earlier 

Run

 Ok . Actually fast (for me)

Gym

 Emma in . 

Run

 Fast as possible . Tiring 

Gym

 Decathlon Andy in . Good session 

Run

 Ok . Sped up at the end . Spoke to DB . Great to hear from him 

Tuesday gym

 Ok 

Run

 Walking around New Zealand house . Up at 5.30 :( 

Gym

 Memorial football match on. Felt like I should have stuck around 

Run

 Everyone overtook me . Eloise back to uni x

Gym

 Ok 

Run

 Ok . Had roof fixed !!!!

Gym

 Right foot hurts 

Run

 Had to

Had been in town earlier for meeting with multiplex . Long time 

Run

 Humid and hard going 

Gym

 Went to see POLSKY at Bermondsey festival . 

Run

 Fucking xls all day …

Gym

 Over run by nutters

Run

 Day yesterday due to other stuff 

Run

 Not as hot but still hot 

Sunday gym

 Irritating teenagers banished by junior ! 

Run

 Route full of runners trying to get one in before it got too hot . Hottest day of the year 

Friday

 All the usual suspects 

Thursday off

 Hot hot hot 

Run Wednesday

 Had to go out early as hot hot hot 

Gym Tuesday

 Ok 

Monday run

 Run. Relatively early as hot in London this week . Ok 

Sunday

 Gym . Some old faces 

Run

 Hotish again 

Gym Friday

 Ok 

Run

 Couldn’t get in gym due to other commitments 

Run

 Pretty fast for me 

Gym

 Ok 

Run

 Ok 

Gym

Teenagers in taking over the gaff . Annoying 

Run

 Prepared for rain , no rain . A lot of cyclists going too fast 

Gym

 Usual suspects 

Run

 Today . Hot 

Gym yesterday

 Plus core

Run

 Felt good after stimpulation activated my core .plus didn’t have time for gym due to work , Jules dentist and starsky vet 

Run

 Come on England 

Gym

 Ozone machine burnt out 

Run

 Ok

Gym

 Light , as I had things I d rather be doing 

Run

 Hot ok 

Gym

 Ok . 

Going to see how much kb i can do without stopping 

Run

 Needed to 

Run

 Ok , sweaty 

Gym

 Took it a bit easy 

Run

 Humid , fast for me . Ok 

Thursday gym

 Gym 

Wednesday run

 Hot, hung over , empty stomach 

Gym

 Ok new skinny bloke in 

Eloise 

Run

 Ok . Got overtaken

Gym

 Bit worried about E

Run

 Managed not to get caught in the monsoon , well a tiny bit 

Gym

 Usual crowd in .quite jolly 

Run

 Ok , quite quick for me 

Gym

Ok 

Yesterday was MoL pitch,  really enjoyed it . Felt like old times 

Run

 Ok cool! Almost 

Gym

 Sunday . Junior in , Ellie’s son in , some team lewisham kids running on the tm very fast. 

Jules , bless her, told me she told me I could be a model for running shorts ! 

Run Saturday

 Overtaken 

Friday gym

 Normal crowd in 

Run

 Stiff, humid , slow 

Run

 Fast ( for me )

Gym

 Ok . Usual suspects in 

Run

 Hung over 

Gym

 Ok

This week - run

 Another run 

Run

 Today 

Went as fast as poss up hill 

Gym

 Yesterday

Run

 No bad at all . Although nearly got run over by three bikes .

Gym

 Ok 

Windy humid

 Hard going 

Friday

 Gym 

Run

 Hot humid ok 

Gym

 Ok 

Some new faces in 

Run

 Fucked up day at work omg 

Gym

 Ok 

Run

 Got overtaken 

Hot 

Ok 

Gym

 Forgot phone so had to train in silence . Had to take diversion home due to traffic in catford 

Run

 Hot blimey 

Gym

 Busy 

Huge sports day outside 

Thursday strange team inside 

I just got in with it 

Thursday

Very stiff on way out . Fartlek on way home 

Gym

 Ok . Squeezed in at lunchtime 

Run

 Fluid moments !

Gym

 Ok 

Run

 Ok border8ng on cold ! 

Gym

 Ok

The intense routine seems to be getting easier 

Run

 Humid 

Couldn’t be arsed to go to RLJ 

Did some Fartlek. Phil serviced the VW and mot’d her 

Gym

 Lunch time furore at work 

Run

 Had to go as yesterday was a bit of a wash out . quick for me 

Run

 Hot , fuck , hot

Gym

   Multiple parties 

Run 27deg

 Hot 

Gym

 Ok 

Run Tuesday

 Hot , tea time 

Gym Monday

Ok 

Whole team in !

Run

 Omg hot , humid 

Took Jules out for the day

 We had a lovely time 

Pillowman was shit

Japanese food was shit 

Gym

 Tiring 

Run

Ok hot 

Gym

 Ok 

Run

 Hot but not as bad as I thought it would be 

Gym

 Afternoon crew in 

Up and down ladder 

Run

 Hot , fucking hot 

Gym

 Complete ladder . Hot 

Run

 Ok , hot 

Run

 Ok 

Run

 Ok . Had introductory chat with Gary my new old running buddy 

Gym

 Good 

Sunday run

 Hot 

Saturday run

 Richard’s wedding 

Gym

 Andy super human athlete in 

Run

 Hot ok

Tried both things

 ….

Run

 Fartlek on the way home . Felt ok running faster. Will try and do it more often 

Gym

 Ok

Run

 Hot . Got going in the end 

Gym

 Slightly  more intensive 

Run

 Ok

Gym

 Ok 

Usual Thursday class in 

Run

 Getting warm . Amazing how body will move quicker in the shade . It’s like a switch 

Gym

 Boys in 

Run

 Ok . Warm. Thought I was going well but still got overtaken by everyone :(

Apart from those that don’t run of course 

Gym

 Saturday

Ok

Run

 Baby 

Run

 Hot 

Gym

 Ok . Bit long winded as lots of chatting 

Run

 Ok actually 

Run

 Over dressed . Hot . Body  complaining 

Saturday gym

 Thinking I might have saved someone’s life 

Run

 Felt good 

Gym

 Ok 

Run

 Hot. Ok. Found a tenner 

Gym

 Rude new bloke 

Run

 Hung over 

Gym

 Bumped into Ellie . Who is an Eloisa ! 

Run

 Long live the king! 

Gym

 Ok . One usual suspect in 

Run

 Felt like running . Stressed about all the hifi nonsense 

Wednesday

 Run 

Run

 Actually humid 

Gym

 Good,

Run

 Hill , hot 

Gym

 Kb snatch with heavier bell 

Run

 With added hill 

Monday

 Gym

Run

 Hill hard going 

Sat

 Gym

Friday run

 Added hill. Getting further up it . Overtaken by everyone  

Gym

 Upped the weights slightly . Felt ok 

Run

 Ok , stretches felt quite easy 

Gym

 Ok . All the usual suspects in 

Run

 Including new hill etc 

Gym

 Ok . Deserted. 

Run

 Plus annual mri at lewisham plus caught up with the blood tests . Staff at lewisham so lovely 

Gym

 Usual suspect plus new regular 

Run

 Realised catford hill is not much of a hill 

Gym

 Third time lucky . 

Run

 Standard 

Warm .summer running gear 

Tried the gym yesterday - too hung over , today - full of Kent ac youth 

Friday

 Run 

Hill 

Thursday

 Gym ok 

Run

 With xtra hill. Had a few days off before . Everyone over took me . Some  cunt in a white van heckled me 

Gym

 Ok . Enjoyable 

Run

 Added hill 

Friday

 Raining …heavy week . Rest 

Gym Thursday

 Ok

Run

 Raining , added hill 

Gym

 Ok 

All of the usual suspects in 

Run

 Ok 

Gym

 Ok 

Chilling at home with Jules and starks

Run

 Felt good , skipped the hill as weather was closing in and starsk was in the garden 

Gym

 Ok

Wednesday

 Run 

Added hill 

Sunday Monday

 Gym run 

Run with added hill

Friday sat

 Gym , run . Run was a right plod . Legs complaining 

Run

 Ok 

Mon tues Wednesday rest , gym , run

 Wednesday one was fun

Run

 Hard going . Found out beardy bill has passed away :(

Gym

 Ok 

Run

 Again 

Run

 If I have a day off I feel the need to go back with a run. Cos that is what it’s all about 

Run

 Drop Jules at ballet , go to supermarket , run 6 k , pick up Jules from ballet. All in 90 mins 

Gym

 Easiest one for ages 

Run

 Hard going 

Friday run , Saturday gym

 Ok

Gym

 Ok

Run

 Ok 

Run

 Ok . Slow 

Gym

 Teenage athletic group in . Great to see the place busy and annoying at the same time !>

Run

 Ok

Gym

 Felt ok 

Wednesday

 Run , plod 

Sunday , Friday , Monday

 Run , gym , gym 

Gym

 Ok

Run

 Hard tbh 

Gym

 All  the usual suspects in 

Run

 Had a week off for tonsillitis and chest infection . Got round but could have left it a bit longer 

Gym

 Ok. I can get my work out in in quite short period of time 45 mins 

Run

 Got laughed at. I don't look like mo Farah on a good day 

Gym

 Ok actually 

Run

 Ok 

Run

 Went as fast as poss. Partly because got followed by nutter on way home 

Gym

 Steve complying  my workout 

Run

 Seem to seize up if I have a day off 

Gym

 Ok actually 

Run

 Ok 

Gym

 Ok

Run

 Cold wet fun 

Tuesday gym

 Usual suspects in 

Monday run

Ok  

Gym

 Tiring. Emma 

Run

 Almost didn’t get over taken by anyone . Apart from the very quick , and that doesn’t count 

Gym

 F

Run

 Fast as could . Got overtaken by a couple of people, who stopped and walked just after they went past. 

Gym

 Easy . Ok 

Run

 Ok 

Gym

 Ok bumped into junior , Ellie’s son and Emma 

Run

 Hard work post cold , wrong clothes . Slow

Time off due to bad cold

 Sniff cough sniff 

Run

 Hard going , Again 

Run

 Hard going 

Gym

 Changed the bearing on my TT. Sounds great 

Run

 Getting the layers right was a challenge 

Gym

 Good session , new year crowd in 

Run

 Quite quick ( for me)

Gym

 First gym of the year . Good session . Some of the afternoon posse in too 

First run of the year

 Hard going !