My new plan is getting tough. Lots of high zone 4 work with some zone 5 thrown in for fun. I can't complain as it is what I asked for.

I had a strange fever on Tuesday and Wednesday. Headache, muscle and joint ache with hot sweats and cold shivers. It was really horrible. End to end doses of Neurofen made limited difference. Walking was painful, as if I'd already made the attempt, the pain in my lower back stabbed me at every move, and if turned my head I'd get a shot of excruciating pain in my head. I had a headache for two entire days.

I thought I'd head into work on the Wednesday, I felt it would be more relaxing than having two children run over me. I'm not sure how fate knows, but I picked up my first ever double puncture. I suspect like many people, I only carry one spare inner tube. I was facing a walk. However my dejected look paid off. I very kind Samaritan rode past, turned, and introduced himself. He was Matt from my club, and although we had never met he recognised me from my days of running Shavedlegs, and had seen me before in the Shavedlegs kit. He lent me his only tube, so I hope he got back okay.

I felt better on Thursday, so I saddled up and left the house at aroung 8 as usual. The intervals actually went really well, I felt good. And my speed seemed higher than previous sessions. It was the sort of confidence boost I really needed. I got back in at about 11pm and was pretty chuffed. I've been studying the route a little and drawing up the schedule. It made the whole thing very daughting. With 18mph being the best I can hope for through London, the rest has to be done at some pace.

The next day was a different story. I had to start training a 5am in order to squeeze it around the family social commitments. Naturally I still stayed up til midnight chatting with my wife.

I figured I use Richmond Park as it the best place for continous hard efforts. All seemed okay on the way and the Park. It was a little chilly. You wouldn't believe the number of clothing combination I had toyed with, eventually designing a combination which could be undone when it got warmer.

Richmond Park was truly beautiful, with a fine mist. It was sereal to have roads all to yourself, you can't even hear a motor vehicle. I warmed up for an hour then tried the hour in zone 4. But my heart rate just wouldn't rise. I was sweating, my legs were hurting, and yet I could get above 153 bpm. After 15 minutes I was a goner. I cruised the next couple of hours, analysing my position, seeing if I was uncomfortable at all. I may play with a small increase in saddle height. I'm fussy.

I got home dejected, had a quick shower, before heading back out on the 3 year olds birthday circuit. I'm going to get some rest.