Swim

Warm up 5 x 100m 15 sec recovery
Easy pull 1 x 1500m
Upper aerobic 1 x 1500m
Very easy pull 5 x 50m

Total distance 3250m

Upper aerobic pace was 27-28sec/25m
Some right shoulder pain - this is related to thumb first entry into the water which i'm trying to correct but it's fairly ingrained.
There's a sprint triathlon tomorrow at crystal palace which I plan to do for the race simulation and transition practice rather than getting a good time.

Following the back strain yesterday I think it's probably related to my QL (quadratus lumborum) I found a great stretch for it

Swim
Low intensity
Catch up - 10x50m
Easy concentrating on front quadrant 1x200m
Catch up pull bouy no kick (band) 1x300m
Finger trail catch up 10x50m
Over barrell easy 1x700

Total 2200 + 150 warm up

A bigger day was planned, 80km cycle and 10km run but strained back in morning lifting George - had to respect it and rethink.

am 10km easy run with some drills
pm 20 minutes on stair climber then 30 mins on treadmill playing with some inclines between 9-15%

The schedule was for 80mins of hills in the pm session but I choose to be cautious with the injury and made it shorter.

Ironman UK 2011

Training starts in ernest again - just the details for the moment I hope to add a bit more when time allows

So just under 11 weeks to go 

Today: 150km bike that involved cycling out to the Ditching beacon and back - mostly moderate pace

Followed by a 10km run - very easy - carrying a bit of a hamstring injury so just being guided by that