Had a little play around this weekend with photoshop and the above is the result. I made it with heavy influene from a photoshop tutorial. I have a degree in web design that I haven't put to use in over 4 years. I may get back into it - so the header is rife for more changes.
On a training note I've been doing a little reading around and have seen that the recommended progress for vo2 max sessions is to work towards 80 sets of 8 with 15:15, then 30 sets of 20 with 36:36, up to a bigger bell and then start over with 15:15. Will go back to 15:15 then until I can do that. 2 or 3 times a week along with the other stuff which really has changed from strength to strength endurance focus.