Brick (Bike/Run)
Turbo - 20min warm up
5 x 5min at 250W 90rpm on 90sec recovery

Run off bike
4 x 4min on 2min at 15km/hr

Great to get this out of the way early today. I have Will and George to entertain all afternoon. I was pleased that the interval session was in the aero position and not a world away from the intensity I was doing with the road set up.

The run was on the treadmill as the gym isn't far and I just can't be sure to get the quality in on the streets - lots of stopping and a greater chance of injury.

Looks like I need to shave the chest! - final two sets with the sweat caused the strap to pick up erroneously.

I've made a nutrition change and now have essential amino acids in the drink. You don't need so much about 6g instead of 20-40g they are absorbed hours quicker and are now affordable (myprotein - use referer code MP377965) and have no additives. 

I've also been doing some "bicycle leg swings" i've not been doing enough running drills and these really help to break down the running action - for me it points out where the various clunks and clicks are that need addressing. I can't find these on youtube which is odd - basically swing straight leg back, then contract hamstring so heel comes up, then flex thigh so knee comes forward (small levers require less energy) and lastly drive foot down (trying to beat gravity)

The evening was spent with George and Will and a golf ball! - the golf ball is my secret weapon for getting the knots out of muscles. I lie on it in various positions and Will and George with no encouragement come and sit on me. I would put a photo up but don't have enough hands.