Cycle 

From Worcester to Oxford (50miles) First fasting ride of the year - did the first 25miles before eating anything. I found this worked well last year. I hope to build up to 50-60miles. It follows from a comment Bradley Wiggins said; "an hour before breakfast is worth two after". Ironman is a essentially a fuelling competition and this really helps.

Cycle 

Cycled to Worcester after work (50miles)

Beautiful evening. Hadn't booked ahead for a hotel so was dismayed to find the travel lodge fully booked (it would have been £110 anyway!!!). Found a much better cheaper (£35) option after a bit of hunting around.

Run

Easy recovery run - 5miles over to the local Bannatyne's gym to get shown around - too expensive, too long a contract, pool too short, and I don't like Duncan Bannatyne so looks like it's a no go.

Turbo

Neuromuscular (strength) 10 x 15sec x 500W x 85-60rpm

Gym

Checked out a local gym for the first time. 20 mins of leg work - injury proofing

Swim

Masters - i'd had a big dinner so took it easy. Good to start learning the other strokes.

No scales so no Monday weigh in!
Turbo

15min warm up
40min at 250W 85rpm

The essay is finally finished - these things always take longer than I expect.
Turbo wise I wanted to do a "tempo" session. I wanted to work between 80-90% maximum heart rate which is 137-154 for me and thought 250W would do it. The last 10min were at 155 - so on target. That's 15W better than last year even though the muscular niggles are worse! Nothing to major this time it was the left knee - at least they keep moving around!

Listened to Andy Moor podcast which is great to exercise to.

11 Weeks to go

Rest

The essay is taking far longer than I thought. Enforced rest!. Sitting at a chair for hours on end is not good.