Remind me not to take so much time off..... It's amazing how much fitness I have lost in the 4 weeks after the Great Birmingham Run.

So I have been back in training for 3 weeks, so far its been 3 sessions in the gym each week and my 1500 metre swim set once a week. Good news is that the knee/ITB trouble at Birmingham seems to have gone and my shoulder feels like its finally getting back to full strength.

Time to up the training and add in some run and bike work......