Turbo

300W 60rpm
5min - 5min rest
4min - 4min rest
3min - 3min rest
2min - 2min rest
1min - 1min rest

I'd started off wanting to do 3x5min but by the second set that wasn't going to happen! It's striking how the return to running impacts on the turbo.

Run

6km - easy pace listening to interview with British marathon record holder Steve Jones (still stands from 1985! 2.07.08)

Swim

45min drill and 2 x 200m at race pace

I'm still doing my physio exercises - the achilles seems to have settled. The difficult thing now is keeping it up when the pain has gone.

Turbo

1 x 5min x300W x 90rpm - 4min recovery
1 x 5min x 300W x 90rpm - 5min recovery
then 2 x 2.5min x300W x90rpm

Will was asleep so snatched a quick session on the turbo. After the breakthrough session last time I decided i'd be happy with 3 sets of 5mins. I thought i'd experiment with only 4min recovery after the first and this made the second much harder.
The third was almost impossible (I had to split this in two!) I found the calibration was off making it 10% harder.
All in all a little bit messy.
So, too ambitious with the reduction in recovery times.

Cycle

1 hour very easy, just to get the legs turning over again after the holidays.

Swim

2km
Lovely to get back in the pool.
Drill + 200m at race pace - just starting small and will add more sets as the weeks go on

Rest

Run

6km