Shaun's Ironman Mission by Shaun

  Plenty of training done over the last few days.

  Let's see, where to being?  Ah yes, Friday:

Friday:  Pre-work swim - 2500m in 52mins with the main set being 10x100m in 1:35 average working off 2:00.  Tiring stuff!

  Post-work run - 8.4M in 1:06:21 @ 7:51/mile average.

  Then I headed round a friend's house for chinese food and a catch-up.  Seriously flagging by 9pm and headed home for a good night's sleep.

Saturday:  Out early at 8:30 to get the bike ride in before the snow could start.  Wrapped up nice and warm so wasn't bothered by the temperature, and the lack of rain or moisture in the atmosphere for the last week meant that there was no ice on the roads despite the sub-zero temperatures.  It'll be a very different story this coming week mind you!

  Overall uphill out, quick coffee at Capheaton (and defrosting my feet in front of the fire) then back into a surprise headwind and hailstorm with a slow puncture to boot (only had to pump it up twice though) - overall 53.5M in 3:14:21 @ 16.4mph average.

  Got the train out to Stocksfield to watch the rugby round a mate's house and had a few pints as well.  Ended back home in bed by 11pm completely bushed again!

Sunday: Nice and icy run with the Sunday Morning Crew - bit slower than usual due to the snow on the ground but managed 12.35M in 1:46:45 @ 8:39/mile.  Would have gone on a bit further but my left ankle & achilles were niggling and I didn't want to risk it any further.

  So that's my ninth week of Outlaw training done - 11h 10mins total for the week, with one more week of Base training done before the 10 week Build phase begins.  A lazy afternoon and rest day tomorrow will set me up nicely for that one!