This weeks going to be interesting the weather has turned COLD and snow in on the way so it looks like the Turbo and snow boots this week !!]]>
I had a good strong 10 mile run on Saturday morning with the training aim to keep my average pace below 8 minutes per mile. With the last 3.5 miles into a headwind gusting up to 30 mile per hour I knew it was going to be hard work. As I turned into the wind for the last section of the run my pace slowed from 7:32 pace to 7:42 which I'm pleased with.

No training on Sunday as we had a family trip to Harry Potter World in London a top that all the family really enjoyed.]]>
Today I've go 2 bike rides planed (to and from work) I'm working on my cadence my goal is to average between 85 to 100 rpms on each ride to help with my peddling efficiency. I did a lot of work on this last year and it really paid off.]]> 15-03:Big Red Ride
26-04:Home made marathon
19-07:Ironman UK[/size]]]>
Over the next 8 weeks I'll be working on a run block for the and blending in a swim and bike block to help keep my core strong. I'll be racing the Retford 1/2 marathon on the 08-03-15 as part of my #jantastic target and I'm aiming for a sub 1 1/2 hour time my current 1/2 marathon is 1:32 from 2012. BRING IT ON

Mark]]> ]]> ]]>