Run

5km park run

A good run today. Quite bad asthma for the first 2-3km - i'd forgotten to take my inhaler. Very muddy in places in running flats (with holes in the bottom!) Finished 6th in 18.54 which was OK, 1.06 behind the leader. Great way to start the day.

http://www.parkrun.org.uk/Brockwell/results/latestresults

Swim

6.5km (PB)

The weekly long swim. What i'm liking about these is how my stroke changes over the 2 hours or so. Some muscles loosen off and some tighten up and this keeps changing. It means I can see what difference little adjustments make here and there.

I used a watch that counts laps (thank you Sally for lending it) - one less thing to worry about. 260 lengths a break through session.

Turbo

10min spin scan
main set - 10 x 15sec x 500W on 1min 45 recovery
5min cool down

Changed the saddle back to the "adamo" (from the fizik) absolutely no comparison. I just wish it would be slightly narrower but you can't have everything.
My enthusiasm for training is back - it had gone since the long run on Sunday. I need to bear that in mind - Rather than slow long runs of 20miles I think it would be better to do shorter runs with race pace intervals in a similar way to the turbo.

I'm continuing to do my new exercises as advised.

It was great to see the spin scan numbers hit 95% for both legs - never seen it so high and couldn't do that with the other saddle.

Turbo

1 Hour with the spin scan. Around 200Watts aiming for the efficiency score of about 80%.
Swapped the saddle to a narrower one - didn't improve the pelvic rotation so will swap back. This session saw me finally shake off the lethargy from the 20 miler on Sunday.

Went to the gym for 30mins late evening - leg work, mainly glutes, i'm really going to have to do some work in this area. Had a cheeky go on the rowing machine - it's been 20 years! I was content with 4mins.

Strength and conditioning

Kids up very early so tired most of the day. Knee still sore. I now have the bit between my teeth to get my running strength and flexibility sorted. Today just did odd walks round the front room with various pieces of elastic tubing. Plan for a turbo tomorrow.

11 Weeks to go

Weigh in 69.5Kg 9.9%fat

Woke with a very sore right knee - a rude awakening. The reason is mainly the focus on the cycling. I'm going to have to work hard on this. Good to see the scales going in the right direction.

Otherwise a relatively easy day
SWIM
1.5Km drill

11 weeks to go so time to start the preparation cycle.

Run

20miles 3hours
Very comfortable until 18miles - right knee pain - that pesky ITband. Left leg was great however, so looks like i'll have to work hard on both sides.