Yoga
I've had a few aches and pains lately - so decided to get the Yoga book out.
There are two main focuses for cycling
1. Hip mobility
2. Back bends (to counter act the forward bending of cycling)
- I followed the hip exercises and to my surprise got into the lotus position. I haven't been able to do this since I was 7!

Swim
8 x 500m at 60 strokes per minute on 30 seconds recovery
alternating with and without paddles
One of these days I must start doing tumble turns.

Sauna
20mins. I've backed off these a bit now. I don't think there's much to be gained by staying in much longer.

Really pleased with the swim. The 60/min is starting to feel more natural. Also good for the confidence to get the volume up to something more specific.
I'm still persisting with the dieting app on the phone. Not doing anything differently but you tend to get what you measure.

Here is the eBay auction of a one off place, for charity - pretty unbelievable that someone would pay that much.