Rest

Cycle

82miles 

Cycled to sheffield after work to meet up with Ella and the kids. There was a meeting for familes with children with George's condition. The cycle was eventful - details to follow. Turned garmin off when I couldn't see it anymore - hence straight line on map.

Cycle

33km to old school friend Nick's house for dinner (thank you)
1hr 15 there, 1hr 5min back.
Had the usual impending doom feeling when first on the bike (position wise) stretched the left glute and right hamstring at Nick's - much improved on the way back - really enjoyed it. Maybe it was all down to the food?

This was the first time on the road in the new aggressive position (saddle as far forward as it will go) Changed some cabling today as it needed to be longer.

Joined sytri.

Run
5km - slow, just to pick up bike from train station
Cycle
20km - To see Olympic torch and commuting
Gym
Bit the bullet and joined the posh gym down the road. 10mins on treadmill seeing how fast and steep it will go - couple of mins at 20km/hr no problem there and I think it goes faster! 15% incline which is plenty.
- Weights - Squats, Calf raises, Eccentric hamstrings, External shoulder rotation, Glut presses (got some funny looks) Single leg squats, Golfers pick up with kettle bell.
Massage
30mins

Turbo

15min warm up

60min x 250Watts x 85rpm x 60min

Very happy to finally do what some people call the "hour of power". 50min last week and 60min today. Wasn't sure whether it was on following a 12 hour day at work on the legs all day. 

The heart rate was a fair bit below last weeks 50min effort - must be the rest days.

Rest

Quite a bit of cycling round London probably about 40km but doesn't really count. Saw Vuko the fantastic physio at "Marylebone physio" for some ITB attention.

Swim

10km race. Very different from a triathlon start - completely civilised, no flailing arms etc, I think everyone just wanted to stay out of trouble.

The venue at Eton school's rowing lake needs to be seen to be believed. The course itself was 5 laps. Visibility was fantastic - you could follow a rope all the way which gave it a pool swim feel! Took a gel and drink from a pontoon every lap.

I hadn't got a clue what my time was - ended up do 2h 54min. I couldn't have asked for more. I had some pain in my right flank that came and went which I think was from not rotating enough with the right shoulder.