Tuesday, June 22, 2010

Weekly Stats

Well last week was always going to be a low volume week given I had my first weekend "off" since I don't know when..... I did do some training of another sort, training by body to cope with champagne and fine wine... but I don't think that will get me to the finish line of Challenge Barceclona!!

Still the HIGHLIGHT of my training week has to be my Saturday run (oh yes well I couldn't really have an entire weekend off, so I gave myself my own little session, not told coach yet!)... Anyway, yes, run on Saturday... mainly off road (YEAH), a lovely sunny morning (YEAH), 58mins (=longest run since injury)=Double YEAH (YEah!)

Rest of the week was pretty steady - and let's not mention the football...

Last week you did:

Last week you completed:
Run211.5 mi1:48:33
Swim32.4 mi1:37:48
Bike118.0 mi1:25:02
Cross30.0 mi1:16:25

Total931.9 mi6:07:50

The Gear you used:

  • Asics - Cumulus 11 - 17.3 mi - 2 hrs 44 min
  • Mizuno - Wave Creation - 10.4 mi - 1 hrs 38 min

According to Alberto Salazar:

The marathon is like a bullfight.

Race countdown

  • 68 days until The Little Woody
  • 104 days until Challenge Barcelona

You can add races on http://www.runsaturday.com/Race/Race

Latest RunSaturday

There are now 6161 superheroes on RunSaturday.

In the last week:
  • Biking: 13921.9 mi
  • Running: 6888.6 mi
  • Walking: 885.2 mi
  • Cross Training: 871.8 mi
  • Swimming: 207.4 mi
  • Skating: 165.7 mi
  • Watersports: 41.5 mi
  • Wintersports: 0.0 mi

Monday, June 21, 2010

Things in Common....

What do the following have in common;

1. A North American Reindeer;

2. A Chain of Coffee Shops in America, which incidentally is the best there is (in America, doesn't beat Nero's) but does beat Starbucks hands down (in my opinion).. .this picture kinda gives it away....;


3. A Band playing at Reading Festival see http://www.caribou.fm/

4. A small fury black kitten (male I may add)

Yes folks I've named HIM!... Meet "Caribou" the cat or kitten... or Bou for short.... :0)

... and yes, the vet has confirmed by suspicions that she was in fact a HE! Soros the other Katski is not too sure what to think of it all!

In other news it is national bike to work week this week and I made it in alive and on my bike this morning! First time - and further then I thought for 7.6miles :)

Tuesday, June 15, 2010

Weekly Stats

I get a weekly report from RunSaturday, to be honest I've not really paid it much attention..... However I did look at it yesterday and thought "ah-ha" a convenient way of providing a weekly update to my blog - just call me lazy ;0)

Anyway, shall look at the site a little more see if I can get the countdown and stuff in to.

Not sure I can be arsed to re-input my plan into the tool though....

From below you can see;
(1) I got a couple of runs in (HUGE TICK!)
(2) The swim mileage is - errr... wrong..... my fault as I sync'd my Garmin without changing the mileage on the swim. You get wacky distances when you wear your watch for swimming as it loses satellite reception every time you put your arm in the water.... so I've not suddenly become a really really fast swimmer!!
(3) Bike Mileage was quite UBBER-REFFIC! I did a sportive on Sunday and my longest (distance ever)... I should kinda write a race report about that :)
(4) Take a look at the right hand side, like over 6,000 people tracking their workouts on this site!! Look at those stats!
(5) I like the quote at the bottom!

Last week you did:

Last week you completed:
Run26.3 mi0:59:16
Swim24.3 mi1:16:37
Bike3127.9 mi8:24:45
Cross10.0 mi0:05:01

Total8138.4 mi10:45:40

The Gear you used:

  • Asics - Cumulus 11 - 12.0 mi - 1 hrs 54 min
  • Mizuno - Wave Creation - 4.2 mi - 0 hrs 40 min

You can add or edit your gear on http://www.runsaturday.com/Profile/Gear

Last week's plan was:

  • empty

Next week's plan is:

  • empty

You can add things to your plan on http://www.runsaturday.com/Profile/Plan

According to Arthur Lydiard:

Know your limits and stay within them. Do what you think you can cope with.

Race countdown

  • empty

You can add races on http://www.runsaturday.com/Race/Race

Latest RunSaturday

There are now 6008 superheroes on RunSaturday.

In the last week:
  • Biking: 14746.6 mi
  • Running: 7676.5 mi
  • Cross Training: 1159.6 mi
  • Walking: 363.5 mi
  • Skating: 235.3 mi
  • Swimming: 187.1 mi
  • Watersports: 62.7 mi
  • Wintersports: 7.1 mi
In total:
  • Biking: 1187297 mi
  • Running: 1097378 mi
  • Cross Training: 145870 mi
  • Swimming: 31060 mi
  • Walking: 25371 mi
  • Wintersports: 15571 mi
  • Skating: 14206 mi
  • Watersports: 8453 mi
  • General: 168 mi

Monday, June 14, 2010

Half Challenge Barcelona Maresme - Race Report Part II

Yeah - so I kept you all waiting....

Ahem - soz about that...

Before the race day itself we had done a little shopping;

Jules got a new pointy helmet but was unsure which way it was to be worn;

And what on earth could this area be... usual pre-race "second guess" the course design reccie;

... this was in fact neither swim out, bike out or in or run out... in fact it was a run turn and to the right was going to be the finishing shute!

and so.. to it.... 

Race Morning

The hotel kindly laid on an early breakfast for racers, no hot stuff (not that anyone wanted that) but a really good spread none the less. It was during  breakfast that leaving time was discussed, although clearly Jules was doing the man thing of concentrating on one thing at a time (his bread and jam) as he missed the vital conversation;

Karen - what time shall we leave, I want to be their early and chill in transition. Don't want to be stressed about being late
Anita - Agree. Let's say we want to be there an hour early, give 5-10mins to queue to get in and a 10mins walk... and a bit extra.. .how does leaving 6.30 sound
Karen - good. But that has to be the last leave time
Anita - yep -maybe we should aim to leave at 6.15 that mean we'll be left by 6.30
Karen - Cool
Karen to Jules (who clearly had not been paying attention)...  Jules - you got it. We're leaving 6.30 latest. But that is the latest. No phaffing. No messing. That's when we're off. But know you're starting 45mins later so if that's too early, well... you're on your own!!
Jules - Nah, would rather go with you guys. 6.30 it is.

Time rolls forward. 6.20 the girls call through to Jules, to tell him leave in 10!

6.28 Jules rings the girls... "Do I have enough time to go to the loo?"....

..... Well we went down and got stressed, probably waited a millisecond then left 0630+milisecond Jules still at the hotel... well we did text and told reception to tell him we'd gone!! But left him we did, not knowing he wasn't going to look a his phone!!!

So cruel. But he figured it out and met Anita and I at our respective bike racks and we had a big 349a hug.... GAME ON!

Having sorted bike on rack with drinks, shoes and food (the bike was racked the day before but I didn't want to leave anything else with it). I headed for the transition tent to hang bike and run bags and, on the other side of the tent, my post race bag. All very well organised.

Music was playing, the sun was rising, what a buzz. What an atmosphere. We headed down to the beach front and got into the surf for a quick feel for the water. It wasn't a flat sea that morning but wasn't really really rough either. Still glad to have got a feel even if it was a cold feel. Got out the water met back up with Anita and Jules and headed around to the carrolling area for the female athletes. Due to the course being so flat and fast (bike) there were wave starts to split up the drafting. Pro Men, Pro Women, and then rest of Women before age group men. SO EXCITING to be right near the front as the pro men went off.... But my oh my did we get a feeling for the swim - there were only about 20 or so pro's and almost immediately one guy was well off the back and looked to be struggling with the waves. I'm sure he must have been hit or something because at one stage it did look like he turned around to come in. By the time they got to the first buoy, 200m straight out, he looked like he was 50+ metres down. Long swim for him....

No sooner the pro women were lining up then it was our turn. My first ever beach run in start. HOW EXCITED WAS I! It was the last few minutes as we were lined up I took a moment to think, you know those thoughts of what this event means to you to do. Everyone must have that reason, and I'm sure everyone's reason is different. Nearly got quite emotional... Anita was with me, so told her "God I could cry!" thinking that she'd slap me into shape, she just turned around with tears in her eyes telling me to stop it! A very funny moment!

Still they gave us a 30second warning which soon slapped us both out of it... The adrenalin was beginning to flow!

So the course was up 200m, right for 500m, left turn up 100m, left turn, back 800m, left turn and to the beach for 300m and in. Well it was supposed to be right?

The hooter rang and despite thinking I'd walk down, clearly I pegged it down with the carelessness of a five year old heading to the surf for the first time! WHOOP! and SPLASH! I was in. There were 84 women in the heat and quite a bit of beach front so there wasn't too much of the usual clashes. Remembered what Anita had said about swimming under the big waves (surfer style), although there weren't that many to have to do that.

Despite the buoys being UBBER HUGE the first was still a little difficult to sight, had to time it with an crest of a wave. Still first buoy in and right turn. Again thankful for the Friday night swim I remembered, after a few minutes thinking "God I'm getting nowhere" that we were swimming against the natural current. So settled down and tried my darnest to sport that damn turn buoy. Really mostly didn't have a scooby-doo. Couldn't see it for toffee. Did manage to gulp in quite a bit of sea water however as the waves were on my left and I was bi-lateral breathing. Rapidly realised this was not such a good idea so somehow managed to switch to breathing more to my right!! For a while I did think the entire ladies field were heading in the wrong direction. I mean I was kind towards the front of the pack, there were people around - but I couldn't see that buoy for what felt like an eternity!!

FINALLY spotted it and we were quite close in - phewy! Short hop (ok swim) up to the next buoy and we turned back, now with the tide for 800m. Realised at this stage that I was in cruise mode and it was time to put some effort in. Everytime someone from the heat behind (which were the police and firemen!), I tried to head on totheir toes. It was about half way down the back straight that I went past a red swim cap.... what did that mean I hear you ask... well that meant I had just swam past a male PRO... ROFL!! I MEAN! This was clearly the guy who nearly turned back, and believe me I wasn't and am not that strong a swimmer. So I did have a chuckle that a pro male and been severely "chicked" by quite a lot of the women's heat! Poor bloke!

The next turn bouy was easier to spot - probably because we were with the waves and had a bit longer on the top of them to see it. Finally got there and got completely excited about seeing the beach and the exit!! Still felt really strong and comfortable, although also feeling the cold seeping in.. I started kicking for home and heading left of the exit (as the current pulled you right)... 

Scrabbled up the beach and looked at my watch... 34:30.. COMPLETE WHOOP! Was hoping for sub 35mins and given sea condition ubber pleased to have still achieved that... and then I remembered it woudn't count unless I got over the timing mat! So bad foot or no bad foot I legged it up the beach, undoing my wet suit as I went. Cool! How excited was I!

Ran into transition tent, grabbed my bike back, helmet out and on, some phaffing, then realisation that actually I was still in a race... so again.. bad foot or no bad foot I sprinted at full pace to my bike.... and I mean sprinted. Completely full of adrenalin, passed a few people more sensibly jogging. But there would be no run for me that day, so sprint I did.

Yes well I headed out, feet on shoes ... little nasty speed bump just after I got on... Oh how I would wish later on that I had made a mental note about that little obstacle!

The bike itself is an excellent little lapped course. The first 3k are in the resort so it's draft legal as really, given the number of speed humps and twist and turns you can't but be near someone. But as soon as you're out of town and onto the main road it's game on. It starts with several ripples of hills, nothing serious, enough to have to change into an easier gear - but you fly down the other sides and then you're onto a flat and really fast section before a dead turn and head back, each leg being about 20k with aid stations at the turns either end.

I have to say it was an excellent course. The roads were closed to traffic and there was quite a bit of support out, especially at the top of the more cheeky hills. My aim was to keep my HR and cadence around 130-140 and 90rpm respectively. Bit of a nightmare then when I first got on my bike to discover my Garmin 310XT (you know the waterproof, triathlon version) neither synced in with my HR or bike computer!! NIGHTMARE! So I quickly set about (whilst navigating the speed humps and twists of the first 3k) doing a scan for both the HR strap and cadence sensor!!

Was I go all the data I was happy! A lovely day - bright sunshine, still early enough for it not to be too hot. The aid stations were excellent, not that I needed more then a bottle swap (mainly because I wanted a Challenge Barcelona Bottle!! LOL).... but they were well stocked and the helpers seem to know exactly what to do. FAB!

I got the first lap done in 1hr 20mins... YOWZER - that was faster then I thought..... Managed to keep it up for the second... Was pretty happy; although the course was short (something like 52miles rather then the required 56 - but I think that's because they had to change the route from last year to cut out some dodgey bit of road), I managed to average a smudge over 19mph throughout!!

I got to the town roundabout after my second lap and took the right hand exit to head back to transition. I was grinning from ear to ear (mainly because I had chicked a guy on the bike - and believe me that never happens... and no he wasn't on a shopper)... but mainly because I had executed my race beyond expectations. This training regime has certainly paid off.

So I whizzed back through the town, twists, turns, speed humps and all.... continued to push it as there was no planned run (although to be fair I had done what everyone had told me not to do and had put my trainers and cap in my run bag).... to be honest... I may have tried to run, I may have not. But as we know the course had other plans.

Coming down under a railway bridge you know you're one right turn away from the transition line - at least that's what my memory banks said. I was somewhat surprised to discover I was two in fact as I nearly ploughed straight into a wall where the was a non-marked right hand turn!! I wasn't the only one to nearly come apart on that turn!! Luckily I managed to slam the brakes on and get round it before turning left into a tree lined street at the end of which I could see the dismount line!


I was so thrilled! So, already had my feet on my shoes, I took my right leg around my bike to stand on the left pedal - figured I do this a little early as there were quite a few people at the dismount line stopping and getting off... so my plan was to glide in, dismount a little back and run through them... and then came THAT DAMN SPEED HUMP!

I'd forgotten about that. Too late to do anything. Considered for a milisecond running off the bike but I was still flying along, so tried to land it off the hump..... well I guess you know the rest. I landed myself, rashed up my left thigh, left knee (thankful for the calf guard on my whole left leg would have got it), right knee, right toes (*3) and top of right foot.

I was not a happy person

I admit I did swear

They had no warning signs on the road, by the side of the road or even a marshal on it. If I had been the only person to have fallen foul of the speed hump then I would fully blame myself. But I wasn't! Not to be out done, my room mate also 8mins before me, did exactly the same - not as many cuts but was very lucky as her helmet saved her head from the curb.

Lesson learnt!!

To be fair they looked after me afterwards well. They got one of their doctors mobile and caught up with me in the transition tent where they patched and stitched me up and gave me a nice painkilling injection in the bum! Nice!

After Race
The gang all met up. Anita and I compared road rash and even got treated and xray'd each the next day. Jules and Anita really smacked the course. Both with PBs and Anita coming 3 in her Age Group, something like 10th OVERALL and even beat a Pro!! Like - wow!

All in all a great day out at the races! We celebrated with a beer in the sun and clapped in the final finisher before heading back to the hotel for shower change and head out to the awards ceremony (for Anita to collect her trophy) and into the town to find Pizza and a glass of wine!

Final Thoughts

It was a shame to end the race by skidding on my backside! It was a really great event and I'd certainly recommend it. The run is flat and fast (although hot looking!), and the Spanish fans were excellent throughout. I wrote to the organisers and thanked them for an excellent race (other then the obvious), suggested they mentioned the speed hump in the race briefing in the future which I think they will. Well in fact I will find out...

Because of the accident it meant no training for two weeks, and given the earlier problems I had with my foot it really but the Challenge Copenhagen race in complete jeopardy. But the Challenge family have done me proud. I wrote to them and despite it all being managed by different organisations locally in country, the Danish guys have refunded the most part of of entry fee and I've entered "CHALLENGE BARCELONA!" which is some 6 weeks later and on the very same course as this race!! So the count down has been moved - I'm still heading towards my first Ironman distance but now in October :0) I good result I'd say!

Some ouchie Pics;

Thigh on the evening after;

Legs the afternoon after being pact up....
And Anita got in on the foot action;

The day after - I think the doctor liked me in fish-net...

Today the only thing to show is pink scares on my toes and a still sore right heel bone. But nothing which is stopping me Swim Bike or Run!! YEAH!

Thursday, June 10, 2010

Half Challenge Barcelona Maresme - Race Report Part I

Well the 349a gang had been eyeing up this race for some time.... and despite legal issues going on between Challenge (the brand owners) and last years organisers (who didn't pay the pro's in the October race), we finally took the plunge and entered in late January.... The legal "Challenges" over with Challenge having a new local organisation team and getting the previous organisers put firmly in their rightful place in the gutter... for the organisers this couldn't have been the ideal prep for the second year of the Challenge races in Spain but still... they pulled it off remarkably well.

The gang flew out early doors Friday morning; Jules heading from Scotland to Girona airport north of the venue and Anita and I meeting up at Gatwick for a journey to Barcelona. For once Anita was, not only on time for the flight... but early... which was as well as we flew out at 0655 (read the 0 in that... I was up at 3:15am to make that... Jeez...)... Anyway, Sleazy-jet did a good flight out, we beat Jules into the country by about 30mins and then it was just left for us to figure that the train journey which would have been cheap would have been a nightmare with bike boxes and all - so we headed out into the pouring rain and got into a taxi... The first race of the weekend afoot as Jules got out of his airport with speed and headed to his "transfer" bus.... Shouldn't have worried about that - took him about 2hrs to cover the 40k stopping at every hotel in the Costa Brava on the way to our "team" hotel!!

Having such an early flight meant we arrived in plenty of time to get the bikes put back together and go out for an hour on the course, both to suss it out a bit and also make sure we had put the bikes back together ok..... Yours truly had clunging gears and found, on return to the hotel that my spacers were moving about which meant, after a quick inspection, that I hadn't sat the headset in correctly - that could have been nasty!! Still sorted - no probs.

Anita and I then headed into the swell of sea for a splash in the wetsuits. OH MY. Colder then I thought it would be, but not as cold as it could have been. Figured temp was around 15 degrees. The swell was up though and there was a firm current pulling you right to left, so swimming against that was entertaining. Having figured the sea was usually calm in the morning this was a good test and good to figure out for race day that we'd be swimming against the current on the way out but with it for longer on the way in.

Saturday my training plan called for a 3 hour ride (there was to be no taper for this race) and I made 2 hours; I went out for an hour and I found myself in a very industrial area in the suburbs of Barcelona and about to enter a motorway so thought I'd come back... and anyway I decided beforehand 2 hours would be enough. It was good to reccie the bike course fully (although I went way past the turn point as this was a two lap race).

Check in done, expo was small but fully kitted out with the normal stalls for lots of choice. We ran back at Jules's and Anita's "super easy" pace; which was like my half marathon pace! Lucky it was only 10mins run!!

Final preps done. Much pasta eating and an early night beckoned. Excitement was building - hotel was putting on a race breakfast for 5am!

RACE DAY..... to come!!

Tuesday, June 08, 2010

Sun Screen?

What a week of weather we've had. Completed my longest ride (with my worst nutrition) last Monday 31st - it was cold, dry but cold... about 15 degrees and I was not wearing Sun screen.....

We then come to the weekend - I headed out on my bike at 0900 and it was already nearly up to 25 degrees (heading towards 70 in old money).. I did wear Sunscreen!

which brings me to yesterday.... driving home from work (LATE AGAIN! 7pm does not make for a happy Karen, especially when I have a new kitty cat at home).... anyway... I was driving home and the late 90s song spoken (cos it's not sung!) from Baz Luhrmann came on the radio... it made me chuckle!!... so here you go;

Ladies and Gentlemen of the class of '97.
Wear sunscreen.
If I could offer you only one tip for the future, sunscreen would be it.
The long term benefits of sunscreen have been proved by scientists, whereas the rest of my advice has no basis more reliable than my own meandering experience...
I will dispense this advice now.

Enjoy the power and beauty of your youth; oh nevermind; you will not understand the power and beauty of your youth until they have faded.
But trust me, in 20 years you'll look back at photos of yourself and recall in a way you can't grasp now how much possibility lay before you and how fabulous you really looked...
You're not as fat as you Imagine.

Don't worry about the future; or worry, but know that worrying is as effective as trying to solve an algebra equation by chewing bubblegum.
The real troubles in your life are apt to be things that never crossed your worried mind.
The kind that blindside you at 4pm on some idle Tuesday.

Do one thing everyday that scares you.


Don't be reckless with other people's hearts, don't put up with people who are reckless with yours.


Don't waste your time on jealousy;
Sometimes you're ahead,
Sometimes You're behind.
The race is long, and in the end, it's only with yourself.

Remember the compliments you receive, forget the insults;
If you Succeed in doing this, tell me how.

Keep your old love letters, throw away your old bank statements.


Don't feel guilty if you don't know what you want to do with your
The most interesting people I know didn't know at 22 what they wanted to do with their lives, some of the most interesting 40 year olds I know still don't.

Get plenty of calcium.

Be kind to your knees, you'll miss them when they're gone.

Maybe you'll marry, maybe you won't, maybe you'll have children, maybe you won't, maybe you'll divorce at 40, maybe you'll dance the funky chicken on your 75th wedding anniversary.
Whatever you do, don't Congratulate yourself too much or berate yourself either.
Your choices are half chance, so are everybody else's.
Enjoy your body, Use it every way you can... Don't be afraid of it, or what other people Think of it,
It's the greatest instrument you'll ever own...

Dance... even if you have nowhere to do it but in your own living room.

Read the directions, even if you don't follow them.

Do NOT read beauty magazines, they will only make you feel ugly.

Brother and sister together we'll make it through
Someday your spirit will take you and guide you there
I know you've been hurting, but I've been waiting to be there
For you.
And I'll be there, just tell me now, whenever I can.
Everybody's free.

Get to know your parents, you never know when they'll be gone for good.

Be nice to your siblings;
They are the best link to your past and the people most likely to stick with you in the future.

Understand that friends come and go, but for the precious few you should hold on.
Work hard to bridge the gaps in geography and lifestyle because the older you get, the more you need the people you knew when you were young.

Live in New York City once, but leave before it makes you hard;
Live in Northern California once, but leave before it makes you soft.


Accept certain inalienable truths, prices will rise, politicians will Philander, you too will get old, and when you do you'll fantasize that when you were young prices were reasonable, politicians were noble and children respected their elders.

Respect your elders.

Don't expect anyone else to support you.
Maybe you have a trust fund, Maybe you have a wealthy spouse; but you never know when either one might run out.

Don't mess too much with your hair, or by the time you're 40, it will look 85.

Be careful whose advice you buy, but, be patient with those who supply it. Advice is a form of nostalgia, dispensing it is a way of fishing the past from the disposal, wiping it off, painting over the ugly parts and recycling it for more than it's worth.

But trust me on the sunscreen...

(Brother and sister together we'll make it through
Someday your spirit will take you and guide you there
I know you've been hurting, but I've been waiting to be there
For you. And I'll be there, just tell me now, whenever I can.
Everybody's free.)

More lyrics: http://www.lyricsmode.com/lyrics/b/baz_luhrmann/#share

Friday, June 04, 2010

May Totals

Yes yes - that race report (note to self ... do straight after race next time).... anyway it's still in draft mode....

* sigh *

So a quick look at May Totals instead... now bearing in mind this included a half day of taper (!) but then a week of non-activity due to the crash, I'm kind of surprised to see;

  • Apr
    • Run - 9 - 18.7 mi - 4.4 hrs
    • Swim - 9 - 13.6 mi - 7.7 hrs
    • Bike - 18 - 375.6 mi - 27.1 hrs
    • Cross - 15 - 6.9 mi - 7.0 hrs
    • Total - 51 - 414.8 mi - 46.2 hrs

  • May
    • Run - 11 - 22.3 mi - 4.9 hrs
    • Swim - 4 - 5.2 mi - 3.1 hrs
    • Bike - 16 - 484.5 mi - 32.8 hrs
    • Cross - 8 - 0.0 mi - 3.3 hrs
    • Total - 39 - 512.1 mi - 44.0 hrs

  • That I effectively did slightly more (if I ignore the "cross" numbers which were trips to the physio/ sports massage.

    So yeah to that.

    I'll ponder some more a bit later. Glad to report most of the scratches have healed although I still have several small and one large hole on my toes - this is frustrating as I could only get back in the pool this week and still can't go into open water (strictly not allowed until I have skin again!)... that's a bit dull

    On the very exciting side of things though I can report I have started to run again! This has been going well (20mins to 35mins) but I woke up yesterday with a niggle going on in the original bad foot.... I'm sure this was down to the swim session (first in 2.5 weeks) the night before rather then the run the previous morning.... I've always been convinced that the repeatitive push from the wall is what caused me the problem in the first place and remain so. Makes the whole not able to go Open Water swimming even more frustrating - may see if I can find a 50m pool to head to.

    Other exciting news - The lovely people at Challenge have agreed to refund my money for Challenge Copenhagen and so I have entered Challenge Barcelona (Plan B!).... so the Ironman is still on, just now in October rather then August!.... At least I know the course (well the swim/ bike bits of it)

    Right - it's frantic friday so I'd better head to work!