Running lesson at the "running school"
60mins
- This session I just asked to do most of at 8.7miles/hr (3hr marathon pace). The main reason was to see how it all looked at a relevant speed. We usually do faster sessions with more incline etc,
- It was lesson 5. The main things I have picked up are:
what angle to have at the elbow
cycling the leg behind
They took some video which i'll get after the 6th lesson which will be the last.

Swim
30mins straight at 60 strokes/min
I'm really enjoying this faster stroke rate. There's much more rhythm and more sense of having the equivalent of gears.
Sauna
30mins straight
Rolling 
My massage roller broke so the lovely people at trigger point therapy replaced it for me - absolutely fantastic customer service. This rolling device really has been instrumental in allowing me to absorb the training volume. Like everyone though I don't do it enough.

A better picture than me doing it!

Hawaii 5 weeks tomorrow.