Tickled Pink

Scheduled day of rest from the road. Took a half day and boozed away the afternoon before watching Pink put on her Funhouse show at the Liberty stadium.

964 -1

3 x 10 25kg assist dips
3 x 10 40kg low row machine
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 30kg overhead cable pulls
3 x 10 30kg triceps pushdowns
3 x 10 30kg barbell curls
30 hyperextnesions
3 x 10 exercise ball sit ups
R

bacon and tomato sarnie, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 9

885 -1

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 sixteen mins recline cycling
machine kicked me off
hills level 11 five mins recline cycling
L
(level 11 at an age one year on from yesterday's though.)

bacon and tomato sarnie, apple, clementine
gammon, cooked tomata, pineapple rings, chips

lager and wine
13 st 8

Hold the line

Kit bag checked and packed on Monday night I fully intended some cycling or X-training at lunchtime on Tuesday.
It turned out that the guy who was scheduled to diagnose and repair the fridge freezer in the kitchen could not attend in the morning as planned and promised and the changed window of attendance was such that I missed the opportunity to take time in the gym.
I left work intending on a trip to the house of pain but the traffic was painful enough so I came straight home.
Unusually I donned the daps and ran for what I estimated was 2.5 miles.
Out of sequence with my regime but undoubtedly better than the alternative!

4.02336 K

Not even half way ! Painful though, the route had hills ! Even though I benefited on the way down them this ease did not compare with the increased strain of making my way back up them.
To be honest the word 'Hill' is not accurate. Gentle slope would be more accurate.
They felt like hills on the way up, mountains infact!

10 10 3 -1

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 25kg military press
3 x 10 45kg lats pulldown
30 hyperextnesions
3 x 10 exercise ball sit ups
back bridge over exercise ball
R

ploughman's sarnie

lamb, mash, peas, gravy

wine

13 st 1o

10 10 3 -1

Officially a day off, but I spent about 4o minutes playing football in the park with the Bomber and a couple of his mates, and going to the gym after that seemed like obsessive foolishness. The run around however leads me to conclude that I need to add pylometrics and shuttle sprints into my schedule along with flexibility, strength and endurance.
L

bacon and eggs with garlic bread
lamb, cauliflower puree, sauteed spud

wine
13 st 10

Rest

Sunday is my scheduled day of rest. Fathers Day was my scheduled day of BBq and Magners on ice. A drink I have traditionally shunned is, I must confess, most refreshing on a sunny day. The beer is only 4.5 % and the ice water makes the drink long and removed the diuretic properties of the alcohol !
I low temperature cooked a silverside which, I must confess was a flop. I woke at 4 a.m. restless and lobbed the beef into the slow cooker on low until I left for work this morning. Should be a winner !

Two's Up

I woke at the crack of noon pondering how I got home from Den's Bbq ? I really didn't feel like exercise today but my schedule demands it so I donned my daps and sweated out 2 miles.
The iPod pumped out an Annie Lennox song from the Dracula sound track immediately followed by Cars and I got to wondering which is the most up to date edition of Gary, is it Oldman or Newman ?

9 10 0 -2

hills level 11 nine mins recline cycling
machine kicked me off
hills level 11 twenty one mins recline cycling

corned beef hash and fried egg
duck wrap
more corned beef hash and fried egg
toblerone

lager and wine
13 st 9

7810

3 x 10 45kg pec deck
3 x 10 45kg pulley
3 x 10 25kg shoulder machine
3 x 10 45kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps push down
3 x 10 bench sit ups
30 hyperextensions

tuna and sweetcorn sarnie
2 clementines
sausages, grilled toms, mash, onion gravy
toblerones

wine
13 st 7

Cycle

Man 2 - Machine 0

30minutes hills level 10.

I sweated out loads of last nights booze so it looked like I trained for hours. The joys of a light blue t-shirt.

9631

hills level 11 twelve and a half mins recline cycling
machine kicked me off
hills level 11 seventeen and a half mins recline cycling


tuna and sweetcorn sarnie
2 clementines
corned beef hash and sweetcorn

wine
13 st 9

hmmm putting on 3lbs a year since 2007?

Armband

Noodling around on the net I stumbled across an iPod Classic Sports Armband with good reviews.
The 2 miles was a painful distraction to the random songlist, a painful distraction but the concentration on the glorious tunes numbed the aching legs and unpicked the stitch.
Note to self - less running to the prodigy, more running to Lloyd Cole and the Commotions! Zepplin is quite acceptable for a sprint finish.
Homestead then for a random drinklist of Bow, Magners and Stella.

8532

3 x 10 50kg bench
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
30 ez bar preacher skull crushers 7.5kg each end of metal sleeved bar
3 x 10 25kg military press
3 x 10 bench sit ups
3 x 10 45kg lats pull downs
30 hyperextensions
L

ham and tomato sarnie
apple
turkey and butternet squash Thai red curry with rice
kit kat
crisps

lager and wine
13 st 8

Psalm 116 : 7

Wednesday is a scheduled day of recouperation.

8452

10 km treadmill @ 10.6 km/hr 10cBaeAbertawe training session.
R

ham and tomato sandwich
apple
turkey and butternet squash Thai red curry with rice
kit kat

wine
13 st 8

Man V's Machine

30 minutes recline cycle.
The machine did not kick me off !
To be fair it is probably a less sentient bike than those in the VirGym which appear to be part recline cycle and part bucking bronco so perhaps my metaphysical struggle was reduced and the conflict really was man against himself. Either way - me : 1, machine : 0 !

10 664

30 hyperextensions
3 x 10 bench sit ups
3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 45kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 30kg military presses
3 x 10 40kg lats pulldowns
R

ham and pickle sandwich
2 small apples
corned beef hash, sweetcorn, relish
crisps and kit kat

wine
13 st 10

2 Mile

I'm a man, I'ma make a new plan
Time for me to just stand up, and travel new land
Time for me to just take matters into my own hands
Once I'm over these tracks man I'ma never look back
(2 Mile Road) And I'm gone, I know right where I'm goin
Sorry momma I'm grown, I must travel alone
ain't gon' follow the footsteps I'm making my own
Only way that I know how to escape from this 2 Mile Road

R&R

Sunday is a spiritual and physical day of rest on my regime.

11 741

hills level 11 14 and a half mins recline cycling
machine kicked me off
hills level 11 15 and a half mins recline cycling
L

ham sarnie
sausage, salad and chips
bolognaise with garlic bread

lager and wine
13 st 11

Roadrunner Twice

Another one and a half - this time I was in quite a lot of pain as opposed to excruciating pain so I guess that is an improvement ?

I even managed a rather cheeky sprint finish to the old homestead. I regretted this immediately of course.

Still on track - nice !

8743

No exercise as I had to ferry the bomber to a judo competition and then immediately on return head off to a barbacue to watch England in the world cup.

lager and wine
13 st 8

The Rubicon

30 minutes X-trainer on some weird setting as I have forgotten how to use the goddamn machine properly ! Personal trainer/time goal/level 12. I don't really know what thet means !

On the way back to work the car felt light and out of control at the front - upon examination I had 2 front tyres which made Kojak look hursuit so I made my way to a tyre workshop and cooled down from my gym exertions in there while the car was made safe.

I am driving to Cardiff and back later on today - that trip to the gym may have saved my life ! That said it certainly did not feel as though it had any benefit - far from it as a matter of fact !

10 682

3 x 10 50kg bench
3 x 10 40kg bent over row
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pull downs
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
30 ez bar preacher skull crushers 5kg each end of plastic sleeved bar
30 hyperextensions
3 x 10 bench sit ups


tuna and sweetcorn pasta salad
apple
corned beef hash, sweetcorn
crisps

wine
13 st 10

Road Runner Once !

1.5 miles of pavement and tarmac eaten up and almost thrown up !
Aching back, stitches in side and in the back, muscle spasms, soft tissue pain and general light-headedness without euphoria.
I am weaker than I thought and I thought I was pretty weak!
At the moment the 10k looks more difficult than nailing jelly to the ceiling!
On the upside I am at the end of the beginning.

The Leuven ambrosia was taken on board with some considerable vim upon my return as I sat outside cooling down and painting preserver on the decking boards.

10 653

hills level 11 12 and a half mins recline cycling
machine kicked me off
hills level 11 17 and a half mins recline cycling


tuna and sweetcorn sarnie
apple
penne bolognaise

wine
13 st 10

Running on Empty

I have devised a cunning schedule of training to take me through to a 10k. As luck would have it the first day of my schedule (yesterday) called for rest. As any serious athlete knows, when training the rest days are just as important as the days of manic intensity.
On that basis I am off to a flying start !

10 653

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 35kg assist dips
3 x 10 simultaneous l/r 12kg Arnold presses
30 hyperextensions
3 x 10 bench sit ups
3 x 10 45kg pulley
3 x 10 40kg lats pulldowns
L

bacon and tomato sarnie
orange
steak, chips, mushrooms, pepper sauce

lager and wine
13 st 10

8 750

8 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2 km treadmill @ 10.5 km/hr 10cBaeAbertawe training session.
R

bacon and tomato sarnie
pear
jerk chicken, rice 'n peas, 'slaw

wine
13 st 8

10 11 6 2

hills level 11 30 mins recline cycling


salmon and cucumber sarnie, apple segment bag, OJ (£2 at Tesco)
cod on mushy peas with a chorizo and red wine sauce
steamed syrup pud and custard

wine
13 st 10

12 841

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 12&14kg Arnold presses (picked up two different weight dumbells by mistake but persevered alternating with them)
3 X 10 40kg assist pull ups (slow full range)
3 x 10 hyperextensions
15L 14R side crunches
L

full English,
jerk chicken, rice 'n peas, 'slaw

wine
13 st 12

10 85

Cycled to and from Balham for 8:15am Bikram. (last of the 10 I bought, but there's an offer on 3 months unlimited you can get up until the end of June)
R

sausage, bacon, egg, mushroom, bean and potato farl full brekkie
tapas at Don Fernandes

Lager and wine
13 st 10

10 85

500m swim
L

egg, sausage and relish sarnie
banana
sausage, corn and potato chowder
apple pie and custard

wine
13 st 10

11 85

3 x 10 50kg bench
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 40kg pulley
30 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 45kg lats pulldown
3 x 10 hyperextensions
15L 14R side crunches
R

egg and bacon sarnie, banana
toad in the hole, sweetcorn, onion gravy

wine
13 st 11

976

Thrown a day off by work rather than life.
(boo! cries of "shame")
L

chicken and bacon sarnie, tangerine
jerk pork, chips, 'slaw

lager and wine
13 st 9

9 12 8

7.3 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.
a pit stop (boo! cries of "shame")
2.7 km treadmill @ 10.4 km/hr 10cBaeAbertawe training session.

chicken sarnie, tangerine
jerk pork, chips, 'slaw

wine
13 st 9

11 77

hills level 11 30 mins recline cycling

egg and bacon sarnie
roll at Subway
chicken, veg, mash, gravy
treacle tart

wine
13 st 11

12 10 3

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 20kg military press
3 x 10 40kg lats pulldowns
30 hyperextensions
3 x 10 bench sit ups

chicken sarnie
cheese burger
chicken/veg fried rice

wine
13 st 12

977

about an hour of street cycling

corned beef hash
chicken with veg fried rice

wine
13 st 8

875

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg pulley
3 x 10 30kg triceps push down
3 x 10 40kg lats pull down
30 hyperextensions
3 x 10 bench sit ups

cheese sarnie
orange
steak, mash, lettuce, mushroom sauce
kit kat

wine
13 st 8

976

500m swim


chicken, lettuce, mayo sarnie
orange
lamb steak, chips, corn, red wine sauce
crisps


wine
13 st 9

10 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 20kg military press
3 x 10 35kg assist pull up
3 x 10 10kg bilateral high cable curls
30 Captain's chairs
3 x 10 35kg assist dips
30 hyperextensions

hoisin duck wrap
pear
liver, onions, peas, mash
late night crisps

lager and wine
13 st 10

9 11

10 km treadmill @ 10.3 km/hr 10cBaeAbertawe training session.

bacon and lettuce sarnie
apple
chicken chow mein
kit kat

(Sam done something fineWhen he bought that good) whiskey, beer and wine
13 st 9

weighed less this morning than the same day last year - first time that's been the case for a while

11 9

3 x 10 40kg assist dips
3 x 10 40kg assist pull ups
3 x 10 40kg assist chin ups
3 x 10 40kg pulley
3 x 10 30kg overhead cable pulls
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 bench sit ups
30 hyperextensions

cheese sandwich
banana
fried pork 'n peas rice

wine
13 st 11

12 7

Cycled to and from Balham for 3pm Bikram - back seemed OK at last though I took it easy. (1 left.)

Full English
Roast dinner (pork)

lager and wine
13 st 12

15 96

30 mins hills level 11 recline bike
L

full English
calzone

wine and lager
14 st 1

12 87

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 ez bar preacher curls 12.5 kgeach end of plastic sleeved bar
3 x 10 40kg lats pulldown
30 hyperextensions
3 x 10 30kg triceps pushdowns
3 x 10 captain's chairs
R

BLT then banana
pea and prawn risotto
kit kat

wine
13 st 12

976

500m swim


bacon roll
lasagne and lettuce
toad in the hole, peas onion gravy

wine
13 st 9

887

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 40kg lats pulldown
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
L

chicken tikka/cucumber sarnie
spud, cauli and broccoli curry 8with prawns
crunchie , crisps, apple

lager and wine
13 st 8

986

10 km treadmill @ 10.2 km/hr third 10cBaeAbertawe training session.
L

weetabix
cheese and tomato sarnie
tangerine
tandoori chicken and Atul Kochhar inspired spud, cauli and broccoli curry

wine
13 st 9

10 7

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 12kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 ez bar curls 10kgeach end of metal sleeved bar
3 x 10 30kg triceps pushdowns
R

ham and tomato sandwich
tangerine
shepherd's pie and broccoli

wine
13 st 10

12 7

Kicked a rugby ball round with the bomber and played a little knock up cricket with the Bomber and passing pals for an hour or so both morning and afternoon, but no offical exercise. Felt it would be a little daft to go the gym in the evening as well to be frank.
L

weetabix
roast lamb, spuds, cauli, borcolli, yorkshire pud, gravy
ice cream
cheese burger
ham and cheese sarnie
chocolate milk

wine
13 st 12

13 55

about an hour street and park cycling


fish pie and peas
barbecue

lager
13 st 13

11 8 ?

3 x 10 40kg assist dips (v slow, v full rom)
3 x 10 40kg assist pull ups (ditto)
3 x 10 30kg military press
3 x 10 40kg upper back machine
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 30kg triceps pushdowns
30 hyperextensions
30 captain's chais
Benny squat (hand clasped behind back)

ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

lager and wine
13 st 11

974

500m swim. The pool was empty but I still went in the slow lane.
L


ham and cucumber sarnie
two tangerines
chicken, ribs, sweetcorn fritter, fried rice

wine
13 st 9

10 45

3 x 10 30kg incline bench
2 x 10 40kg upper back machine
3 x 10 30kg military press
3 x 10 45kg assist pull ups
3 x 10 20kg cable curls
3 x 10 30kg triceps pushdowns
30 30kg kneeling cable crunches
30 hyperextensions
Benny squat with heel hold
R

cheese and cucumber sandwich
pear
lamb keema peas, chick pea curry, naan

wine
13 st 10

967

10 km treadmill @ 10.1 km/hr second 10cBaeAbertawe training session.
L

cheese sarnie
banana
lamb peas keema, rice, veg, raita
late night sarnie

wine
13 st 9

11 ?

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown
R

cheese 'n pickle sarnie
apple
roast pork with a dipping sauce, rice, stir fried veg
last night cheese sarnie

wine
13 st 11

12 ?

3pm Bikram - back hurt again (2 left)
L

BLT baguette
roast pork, spuds, carrot, broccoli
cheese and onion sarnie

lager and wine
13 st 12

13 73

cycled to Kingston then back again later - 6 or 7 miles each way.
R

weetabix
bacon egg and chips
curry and naan

lagert and wine
13 st 13

9?4

3 x 10 30kg incline bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
10 40kg, 10x45, 10x50 pulldown machine
3 x 10 hyperextensions
3 x 10 catpain's chairs
3 x 10 30kg triceps pushdowns
2 x 10, 1 x 15 ez bar preacher curls 10kg each end of plastic sleeved bar

ham sarnie
banana
fish and lentil curry, fried sag aloo cake, rice
Spanish omelette
marmite on toast

wine and lager
13 st 9



wine

11 64

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 hyperextensions
3 x 10 bench sit ups


cheese 'n onion sarnie
pear
fish 'n chips

wine
13 st 11

964

500 m swim


baked spud with mayo chicken
Spanish omelette and bacon

lager
13 st 9

945

10 km treadmill @ 10.0 km/hr as the 10cBaeAbertawe countdown begins.

tuna and sweetcorn baguette
chicken and lentil curry with sag aloo

wine and lager
13 st 9

957

No exercise, or food diary on tour.

13 st 9 this morning.

I need a simple travel workout, that I can pull out to do in a hotel room to stop lapses like the last two days.

?55

No exercise, food diary or scales on tour.

?45

16kg Kettlebell workout
some stretching

no food diary or scales on tour

?46

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 ez bar skull crushers 7.5kg on each end of plastic sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 Captain's chairs
3 x 10 25kg assist pull ups



marmite on toast
cold chips
ham sarnie
2 tangerines

Can't remember what else I ate or drank, after driving to Somerset
No scales on tour

12 56

3 x 10 40kg bench
3 x 10 40kg pulley
3 x 10 ez bar preacher curls 7.5kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 7.5kg on each end of metal sleeved bar
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 hyperextensions
3 x 10 bench sit ups
3 x 10 40kg lats pulldown



ham sarnie, tangerines
corned beef hash and sweetcorn

lager
13 st 12

12 57

500m swim

chilli 'n rice
corned beef hash and fried egg

lager and wine
13 st 12

12 57

3 x 10 10kg strict bilateral cable crossovers
3 x 10 10kg bilateral high cable curls
3 x 10 40kg pulley
3 x 10 30kg triceps pushdowns
3 x 10 25kg assist pull ups
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 sit ups
3 x 10 hyper extensions

marmite on toast
ham sarnie
2 tangerines
roast beef, roast spuds, veg

wine
13 st 12

13 ?6

foam roller on quads (murder after yesterday's challenge)

3 x 10 50kg bench
3 x 10 40kg pulley
3 x 10 simultaneous l/r 10kg Arnold presses
3 x 10 40kg lats pulldown
3 x 10 ez bar preacher curls 10kg each end of metal sleeved bar
3 x 10 ez bar skull crushers 5kg on each end of metal sleeved bar
30 30kg kneeling cable crunches
3 x 10 hyperextensions

ham and mustard sarnie
2 tangerines
Cadbury breakfast bar
cake
Lithuanian cake
doughnut
pork and braised lettuce in oyster and spring onion sauce with noodles
ham sarnie

wine
13 st 13

11 74

Swansea Childline Challenge


bacon 'n egg sarnie
Pork Sunday roast
chocolate

wine
13 st 11

?44

8:15 Bikram - back hurt again (3 left)

duck, spuds. red pepper, red sauce
chinese chicken 'room curry and rice

lager and wine
no scales on tour

11 64

500m swim

ham and mustard sarnie
apple and banana
chilli, rice salad
chocolate

wine
13 st 11

10 75

5km treadmill starting at 10.5km/h and going up 0.1km/h every two minutes
last run before Childline Challenge

bacon and tomato sarnie
banana
cheeseburger, chips, slaw and salad

no booze
13 st 10

864

5km treadmill starting at 10.4km/h and going up 0.1km/h every two minutes

BLT
apple
fondue
chocolate

lager and wine
13 st 8

11 66

5km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes

BLT
apple
haggis with mashed spuds and parsnip
chocolate

wine
13 st 11

11 4 ?

1.25km treadmill starting at 10.3km/h and going up 0.1km/h every two minutes.
(couldn't be arsed after 1.25 which is a worry)

3 x 10 10kg strict bilateral cable crossovers
3 x 10 30kg overhead cable pulls
3 x 10 30kg face pulls
30 30kg kneeling cable crunches
3 x 10 30kg triceps pushdowns

bacon, lettuce, mayo sarnie
apple and pear
chilli con carne, chips and rice (arf 'n arf)

wine
13 st 11

11 3 7

No exercise yesterday, though I was out in the air.

Grazed on bacon rolls and burgers etc.

coupla lagers and coupla glasses of wine
13 st 11

?34

5km treadmill starting at 10.2km/h and going up 0.1km/h every two minutes.

I forget what I ate and drank as I'm actually writing this on Monday and it is about Saturday.

10 56

5km treadmill starting at 10.1km/h and going up 0.1km/h every two minutes.

cheese ploughman's sarnie
bacon ,chicken, chips, salad

lager and wine
13 st 10

10 45

5km treadmill starting at 10km/h and going up 0.1km/h every two minutes, which is kinda cool 'cause when I started this training scheme 10km was the speed I finished at after the series of .1km/h boosts.



chicken drunsticks, spud wedges, corn on the cob
pear
slamon/mango curry rice
bacon and chicken pasta salad

lager and wine
13 st 10

8 3 5

5km treadmill starting at 9.9 km/h and going up 0.1km/h every two minutes.


tuna sarnie
clementine and pear
spinach, spuds and fish in cheese sauce

wine
13 st 8

10 4 4

5km treadmill starting at 9.8 km/h and going up 0.1km/h every two minutes. This took me under 29 minutes for the first time. (Broke half an hour four runs ago.)


spinach and ricotta quiche
pear and clementine
red Thai salmon and mango curry with rice

lager and wine
13 st 10

12 5 6

5km treadmill starting at 9.7 km/h and going up 0.1km/h every two minutes.


bacon & ketchup sarnie
clementine and pear
Roast duck on celeriac puree with berry sauce

wine
13 st 12

12 5 7

3pm Bikram Yoga (4 left); tweaked my lower back a bit.

cooked brekky
roast pork Sunday lunch
chocolate

wine and lager
13 st 12

11 56

8:15 am Bikram Yoga (5 left)
500m swim

full English brekkie
Welsh rarebit
lamb with leeks and sweet potato
tinned spag rings on toast

lager and wine
13 st 12 (I was 13 6 after yoga and swimming)

914

5km treadmill starting at 9.6 km/h and going up 0.1km/h every two minutes.


sausage and relish sarnie
pear and clementine
cottage pie, beans and cucmber

wine
13 st 9

11 2 5

5km treadmill starting at 9.5 km/h and going up 0.1km/h every two minutes.

Egg/mayo/relish sarnie
pear and tangerine
cottage pie and beans

wine
13 st 11

10 5 4

5km treadmill starting at 9.4 km/h and going up 0.1km/h every two minutes, which took me under half an hour for the first time with plenty still in the tank.



tuna and cucumber sarnie
pear and tangerine
mushroom omelette and chips

lager
13 st 10

11 4

5km treadmill starting at 9.3 km/h and going up 0.1km/h every two minutes.


tuna and cucmber sarnie
apple
bangers, mash, veg, onion gravy

lager and wine
13 st 11

11 4

5km treadmill starting at 9.2 km/h and going up 0.1km/h every two minutes.

bacon rolls
Burger King
Chinese Restaurant
Easter Eggs

lager and wine
13 st 11 (there's a surprise)

?04

Standard Cardiff 5k (but more of a meander than a serious run)

coupla lagers, no scales

?22

Standard Cardiff 5k

3rd day with no booze

?22

A day off after a five hour car journey.

No booze, no scales on tour.

11 1 3

5km treadmill starting at 9.1 km/h and going up 0.1km/h every two minutes.


ham, cheese and pickle sarnie
BK bacon double cheeseburger meal

no booze
13 st 11

10 3 4

500m swim


chicken and bacon sarnie
beef pie

lager and wine
13 st 10