Something slightly different to last years Competiton

OK, i'm a 'triathlete' again as I completed a monster 800m swim on Saturday (and then did lot's of running).

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 75
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 58.6
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 39.51
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 9
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

1k swim friday and I'm ashamed to say while waiting on stuff did about 2 miles on a treadmill. Shhhhh don't tell anyone I might loss what little respect I have.

A better respectable 4 mile run saturday.

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 75
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 58.6
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 39.51
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 17
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

run

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 75
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 58.6
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 17
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Masters last night and todays commute

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 75
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 70.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 17
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96 
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 70.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 17 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

5 point swim and 5 mile run on monday

4 point swim and 7 mile run today

Todays commute

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 17
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76
 

Rubbish swim last night starting to go a little loopy waiting for them to stop digging up the road. I miss my bike.

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 21
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 18
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 20
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Tues swim 2400m for me, 4000m for LJS

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 20
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Run

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 46
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 23
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Building up to a half marathon in December so running takes most of the points again, although there is a small swim and bike ride in there if you look really hard.

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 47.76 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 23
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 45.81
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 23
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

16 point bike last Sunday,
20 points for bike commute Monday and Tuesday
5 and 7 point swims in the week
Having a week or so off biking and running to let my ****** knee settle down.

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 96
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 54.15
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 23
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

runs

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 110 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 54.15
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 23 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

wed 3.5 miles of sprint intervals / leg strength training / 1000m splash = 5.5

today - 6.5 miles of WU , tempo , sprint finish , CD / 1000m splash = 8.5

1k swim

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 110 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 54.15
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 110 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 59.22
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

run.

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 124 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 59.22
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 31
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 24 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

14 miles of running on my toes and my calfs are fine so i think i can say the transition to fore foot striking is complete, its also helped loads with cadence - hit 109 in a sprint today and can carry 92+ in a tempo run - happy days

2700m swim for LJS and me today

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 124 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 59.22
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 37.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 30.5 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 124 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 73.88
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 37.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 30.5 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

running

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 149 
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 77.1
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 73.88
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 37.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 30.5 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October; 
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111 
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76

11.5mile yesterday and 13.5 today of putting one foot in front of the other

9.6 miles running over weekend

Newbie Nervous November
Doner Kebab (390.5)(394.5)(409)(285)(315.5)(189.61)(317.5)(329)(309.6)(254.5) 149
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319) 88
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141) 86.7
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112) 73.88
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) 72
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) 55
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72) (52.5) 37.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) (51.5) (29.5) 30.5
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) 25
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127) (81.5) 6

Orrible October;
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) 111
Muffin Top (150)(190)(238)(249)(311)(223)(147)(32) 54
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2)(38.1) 20.5
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60)(104.68) 11.76