Rest day
No time for exercise today. Did take George and Will to disabled swim but don't think that counts.

Run 1hour

It was great after 2 months of very little running to get back into it. Freezing cold.
Followed by 5min in cold bath - it's difficult to say whether it's having any benefit!

Turbo

3 x 5min x 300W x 65rpm on 5min recovery
That was hard tonight. Probably due to lots of cycling with the boys today. Need to remember to get on the foam roller for the legs - i've neglected that lately.

I've been trying cold baths over the past 6 weeks. Another 5mins today. It's amazing that after 2-3mins it actually feels hot.

Swim

My minor cold was with me all day - just had an easy swim. My usual pool was closed as "someone had had an accident" Later I found this was a case of vomit in the pool.

I went to Camberwell pool instead - it's been done up since I was last there. Previously it had the worst changing rooms in London. Now it's all a bit swanky.

250m warm up
250m single arm
250m clenched fists
250m no arms!
250m fast-ish
250m catch up
250m cool down

Shoulder a little annoying again - must get it looked at.
Usual physio exercises as well - really focusing on the calf raises to try and get some structural integrity into the achilles

I really enjoyed today - I gave a talk on the Ironman - It's history, my journey and some of the recent developments training wise.

I'll see if I can get the presentation up on the blog.

Otherwise a bit of a cold coming on. George and Will have streaming noses - so just did my physiotherapy exercises and got an early night.

Run Technique course - Serpentine running club

This is a 5 week course. There's so much swimming drill work it seems strange not do have the same focus for running and cycling - this is an attempt to balance it out.

Swim and physio exercises

Swim - due to the shoulder injury (supraspinatus) I have been taking it easy. Today was the first time I was able to swim pain free but like the running I hope to build it up slowly
250m warm up
250m swimming on side - 6 lengths 1arm in front 4 lengths no arms in front (takes some getting used to)
250m single arm drill
250m breathing every 5 strokes
250m closed fists
250m normal freestyle

I have been seen by the lovely people at Marylebone Physiotherapy http://www.marylebonephysio.com/ and can't recommend them enough. We are tackling some of my injuries i've picked up over the years. I have a little routine that i'm doing every day on the following areas
1. Thoracic spine movement
2. Achilles strength
3. Glutes etc,