I also need to eat some high protein, low carb snacks during the afternoon at work to keep healthy calories in and maintain muscle mass too. Any ideas about these snacks then feel free to share them with me on Twitter or Instagram

The ride itself was OK considering the bike I'm using at the moment, the generally accepted view that Norfolk is flat was often rubbished by what can be described as an 'undulating' course.

Following the ride I went to the Fritton Lake ParkRun 5K with the boys for what I hoped would be a pain free, easy run. I took the boys round together for the first of this two lap course. It was very muddy which always adds interest!

Finished in a pedestrian 29-something but thoroughly enjoyed it...nearly broke 4 mins for the final Kilometre with 4:01. 

I was pleased with the morning as a whole but there is no doubt that the right hip is still not 100% injury free.

I was a little apprehensive as my hip was aching a little but I was excited about the run too much to consider missing it.

I started the first lap slowly as hip was a little painful. As the first and second KMs clicked by I was feeling a little better. I decided to up the pace a little. This is when I noticed that the faster I ran the less my hip hurt - how's that for a double-edged sword?!

As the kilometres rolled by I really started to enjoy the run, getting covered in mud and holding a good threshold pace in places. I did have to go a little carefully over some of the more slippery parts of the lap to make sure that I stay right-way-up.

I limited my run to just over 13K (by the time I'd finished the 3rd lap at the car) as right now I don't need to go further than that. I could have easily carried on for another 8K which brings me to an important point: because of the injury to the hip I have not had opportunity to perform interval sessions to raise lactate threshold. Also, the number of runs each week has fallen, being replaced with swimming and running. It is, however, very noticeable that my running endurance has not suffered; the pace may be slow but I could keep going easily for a half marathon. Whilst swimming and cycling demand different muscle sets I am certainly operating at an intensity to maintain decent cardio fitness across all three sports.

I wanted to swim 2000m which, in this 25m pool, meant that I needed to cover 80 lengths - monotonous but necessary - and I used my 'odd / even' counting technique to accurately record the distance covered.

I felt strong in the water today and I think this is down to eating a small breakfast prior to arriving at the pool. Previously, I had found the swim a bit of a grind but today I felt more able to glide through the water.

The swim was completed in a time that I am pleased with at this stage in my training but does give me some room for growth.

The image below from http://www.break-charity.org/support-us/events/hunny-bell-cross-country/ - looks like a great day awaits me...I'll definitely be going straight through the water!

I've read that putting in a "brick" session once a week is good preparation for triathlon so my intention was well-founded.

The ride was pretty good considering the bike that I am currently using to train on. I took over 1 minute off my 20K time - and with strong winds from Storm Jonas on the scence too - which gave me reassurance that training is helping me move in the right direction.

Once the ride was over, a quick change into my Brooks Launch 2, ditched the iPod and changed the GPS tracker from cycling to running.

First 1K had my legs feeling as though they belonged to someone else. I just could not get into my stride, although I went through the first 1K in 4:15 which I wasn't unhappy about.

I did have some gastro issues during the run and this saw me clock 5:05 for K4 but I recovered to achieve 3:59 for K5.

I really enjoyed the session overall. My time for 5K of 22:07 is not bad considering the ride and gastro. I'm certainly going to keep Wednesday as a brick session, not just for the triathlon preparation but also for the motivation and differentiation.

Frustrated at not having run a decent interval session since before Christmas, I took to my park and attempted 400m intervals with a short recovery. Even as I left the house at 5:20am for the session I knew that the top of my right hip was painful.

It wasn't too bad as I jogged to the park and even the warm up felt OK. When I started the fast efforts, however, the agony began. The pain was terrible and at the start of each interval I felt that my leg was going to give out from underneath me. Did I quit and go home? Of course not! Like an amateur I kept going until I was forced to stop.

I limped home deflated and disappointed.

Had the usual "you're not as young as you used to be" comments which elicited the usual denials but inside I knew that I had messed up.

I am frustrated that the injury has not healed properly and at the merest sense that it is recovering I am out the door for a workout.

Well, I now know that the half marathon in April and the cross country at the end of Feb are going to be slow, mid pack events, with my endurance training relying heavily on swimming and cycling in place of running. I can't see me having a decent chance of interval training until at least March....grrr!

Went to Gunton and added an additional element to the familiar lap by bringing in the beach and cliffs - including a tough sand climb before returning back to the park land.

The time was slow but this was a LSR so not at all concerned.

After a terrible session on the 28th I was extremely pleased with my hip as, strangely, I had no pain at all.

My endurance is in a good place and I know that I am more than capable of completing the HM in April - its just a question of getting my lactate threshold up so that I can attain a decent time

I am only swimming once a week at the moment (quite enough in the local leisure centre, I can tell you!) so it is a workout that I really look forward to.

I had breakfast about 45 mins before I started and a cup of coffee too - did the caffeine help kick start my session?

Very much enjoyed feeling smooth in the water and held good form throughout. This session, repeated weekly, should help me build a good endurance swim-base on which I can develop some nice speed sessions in the spring.