Turbo

Warm up 30mins
Set 20min x 250W x 85rpm x 2 on 10min recovery

I haven't done one of these 20min x 2 sessions for a while. They are probably the best predictor of where you are. The pro's really concentrate on this session either increasing the watts and keeping the duration the same or stringing more lots of 20min together.

My heart rate wasn't any lower than previously but the perception of effort was really low. The lung busting sessions at 300W have made a huge difference.

For once I didn't have the door open from the start!

Gym

30mins concentrating on right hip and left shoulder. It has been a frustrating day with a derailed train cancelling my plans - so bed at 8pm! and 11 hours sleep - bliss. 

Run

10km pushing Will so fairly slow!

Bit of lower back pain from yesterday's turbo - I've been trying to work it out and think it's the ITB on that side - it's back to rolling up and down on the foam roller.

Turbo

This didn't go as well as usual. Aiming to do the usual 5min at 300W session. I managed the first 2 sets and struggled after that. I thought I had a bit of sore throat but it is fairly minor, my heart rate was normal etc,. Also think it was too close to the gym on Monday. I'm going to have to plan these more carefully so I go into them fresh.

Other things going on:
I've been researching apps out there for GPS navigation on the phone (trail running). It can all get quite expensive as you have to pay for the maps on top. I ended up getting motionX GPS - it's only £1.49 and the maps are open source (free)!

Some rollers arrived today. I've always wondered about them - I had a brief go and it was a shock - very difficult to keep balanced. I love having a new challenge - there's no chance of getting a picture of me on them yet!

Swim

2.8km
Usual drills
Main set 5 x 200m on 25sec recovery at race pace

Another set added, technically difficult as a bit crowded tonight. I spent a lot of time concentrating on engaging the lat muscle on the left - the abscence of which is probably contributing to the shoulder problems.
One of the regulars brought a camera so hopefully i'll get a photo of us all up over the next few days - just to prove I do have some friends!

Gym and Core

Decided on the gym this evening - it's twice as fast as doing it at home. There's a new glute machine and my right was noticeably weaker than the left. This agrees with what the physio said so it may become a new project. Finished off with McMillan running core routine it's a killer. I've neglected the gym lately and would like to keep this going once a week. 60mins

Turbo

1hr 15min total
Main set 50min x 200W x 85-90rpm

Introducing some longer sessions. Not much on the watts (200) but just starting easy.

I'm still doing the physio exercises everyday. I have a bit of a routine for various areas
1. Shoulder
2. Thoracic spine
3. Foam roller for the legs
4. Weights for the calves/achilles
All done during "dancing on ice" which I can't bear! (sorry if your a fan)