Rest 
- didn't feel like rest though - packing the bike. I'm usually well organised but it always takes a lot longer. In this case I don't think i've been so meticulous before. It must be due to the prized possession status..

I hadn't realised I needed to take all the aerobars off and cabling out - although I did try to avoid this initially. Thank god for double sided velcro.

Very hungry after yesterday. 

Brick
Cycle 120km round Richmond Park
Treadmill 5 x 2min at 10km pace (16km/hr) on 2min rest

- Not much to report. I was quite anxious before starting as a crash a this late stage would present loads of problems. It all went well. I did the usual changing of position only to end up where I started! I think its got a lot to do with warming up - I need to hold my nerve for a lot longer than i'd expect (2hours +) before making any changes.

- Biked the kids to the childminder in the christiania today - a group of school kids said it was "sick" I think that means good?

- Will helped with my rolling on the golf ball (to massage the knots), this time I managed to get a picture.

Sauna

After put kids to bed

30mins - finally consistently able to do it. Good job as it's probably the last one.

Cycling to the gym on a Friday night - for some reason everyone's driving was appalling. 

Sauna (am)
30mins (top shelf, no breaks)

Core exercises
30mins
Added in "single leg swiss ball hamstring curls" to the usual session. These are absolute killers. The link is a bit naff but is demonstrates it well.
This was all super difficult with the added resistance of Will jumping on me. He seemed to know the exact time and place to come and sit on me - he was very amused!

Swim (pm)
200m warm up
15 x 200m at 60 strokes a minute.
Cool down
- I've opted for strokes per minute instead of a speed. I think this is more important for a sea swim which I have little experience of and demands the higher rate.
- I was quite lethargic for this session initially but it came together quite quickly.

The sauna was fun. The steam room was broken so there was me and 6 Jamaicans packed into the tiny room - they were putting the world to rights.

I've giving up using the calorie counting app - it didn't change what I did and despite being easy took too much time.

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. 

Rest
Just some cycling around dropping George off at nursery and various errands. Some people try and completely rest, which to them means feet off the ground. I think some activity is good as it I feel it opens up blood flow to the muscles and delivers the building blocks for repair/adaptation. I'm not sure if this has been looked into.

Everyone in Hawaii wears the fancy swim skins for the swim. I still haven't got one - had a look on the internet, a little prohibitive price wise. In the early days (1970's) everyone did the whole event in swimming trunks - they were a tougher breed.

Run

Afternoon - 60mins easy pace about 6min/km - along the Thames path. 

Evening - 20mins easy, then 30mins around race pace

A mixed day of training today. Again I felt a bit lop-sided running with a lot of tightness in the right quad/TFL. As I warmed up and thought it through it improved.

I was tired for the session in the evening and had been looking after George for a few hours as he has a fever. It was one of those occasions when I just thought i'd try and follow the program, and see how I felt after 10mins or so. As usual it all came good and I had a great run. I did the second run on the treadmill, dialled down the speed a little to 12.9km/hr (didn't want to do 13 - how silly is that!). I think the music being the right tempo in the gym had a lot to do with it. 

If there was ever a time to come down with a cold it's now. Will has been coughing over me all day.

I heard a nugget of wisdom from Liz Yelling's husband today discussing Mo Farah's 10km at the World Championships. Apparently you should always go through the gears when changing speed, and he missed several out in his final surge that his competitor didn't. It's worth remembering and is even more important the longer the event - Avoid spikes in power. 

I remember registering for twitter years ago and resurrected my account so I can follow the pros when we're in Hawaii - it would be good to cycle with them (I could keep up for 5mins surely?) 

A Will and Daddy day tomorrow - does that mean a rest day?

Sauna
30 mins (managed 25mins before going onto the bottom shelf)
Swim
800m warm up
1000m as 25m sighting 25m free 25m single arm drill

I took it easy after yesterday. The sighting practice was needed as i'm rubbish on one side and good on the other.
Booked the airport parking - as you'd expect I was saying - "how much!?"

I haven't put the bike fitting pictures in so here's as good a place as any;

Original

Final

Comparison

It doesn't look like much of a change but the main thing is reducing the scooping effect the arms have on the on-coming air. Forearms more horizontal, upper arms more vertical - by moving forward on the saddle and lower on the aerobars.

A lovely older lady from across the road dropped a check in through the letter box for the charity today. She said she doesn't want a computer so i'll have to take a check. Thank you Grace.