Sat 14th Feb 09

Med run - 1 hr 5 min, Warkworth beach car park - along beach to nearly end of Alnmouth South beach - cut up into dunes alongside car park near church remains, meander back up and down dunes - quite steeply for first 20 mins, then more undulating through caravan pk and golf course. Very enjoyable. Watching a surfer from the tops..

Sun 15th Feb 09

Cyclo zen - stretch - just did as bit stiff, 20mins

Week of 9th Feb: (total - 5.5 hrs)

Swim - 2/3, but worked really hard at tri pool sesh (1.5hrs)

Bike - didn't get out again - did intense spin instead, but not a 2nd turbo sesh - might do today

Run - 2/3 - managed one longer, one shorter - but not planned 3rd. (1hr, 35 min

other - as planned (1.5 hr)