has been 4 weeks sence last post. first 4 weeks of iron man training is done and put in the bank. training is going well and on track. swimming ks are nice and high not alot of speed as yet. but thatl come. have ran a few 20k runs and still got alot of speed in the legs. which will be good coming into the up and coming tri races next mouth. training on the bike has been hard with the crapy weather. but things are getting better everyweek. 100k bike race tomorrow so if all goes well may be able to finish near the front. see how the legs feel.