Run

10km Road

12 hour day at work so only time for a easy run. Lots of mechanical issues. These are a priority now, they could easily cost hours if they present themselves on race day.

S&C (Strength and conditioning)
- Stretching, TRX and Core work.

Swim
1km drill - one arm, fists, catch up, sighting left and right.

Had a 12.5 hour day at work so not much time to do anything. By mid-day my right side (bum and back) was aching badly. So aim was to see whether anything would improve it.
Found my right hamstring is a lot weaker than my left (doing hamstring curls - feet in straps back on floor) which I seem to remember from a few years ago when I did some similar exercises (swiss ball).
Lots of quad stretching
Some yoga pigeon to hit the bum/piriformis - left side much worse than right.

Swim was great - quickly got in the zone and loved it.

Strength and conditioning day

CX works class (am)

Ashtanga yoga class (pm)

Swim - 750m - 200 warm up, 200 one arm drill, Sighting left and right. 

Hard session on treadmill yesterday so hit the gym - bit experimental. 

I haven't tried "CX works" before so was playing catch-up with the instructor for the duration. It's a good way to get the core stuff done certainly felt it in the abs and my single leg squat on the right leaves whilst holding a stretching rubber band leaves a lot to be desired. A bit too focused on the anterior as opposed to the arguably more important posterior chain. 

Yoga - I have no idea what the difference is between the different styles but this was right on the money. Some great twisting type exercises that made me want to go back next time. 

Saw a woman do some funky exercises on some straps called THX she was a bit hard core and ignored my attempt at conversation. Checked it out on Youtube in the morning and had a go in the afternoon - there's a huge potential to do all you'd need to - very impressed. There's lots of scope for embarrassing yourself whilst oddly suspended - something to play with when the gym's empty.

Useful to have the pool there as i'm a big fan of, one arm drill - it's been instrumental in improving my rotation and catch.

Had my food shopping delivered today for the first time - amazing!

Run

10min warm up
2 x 20min x 15km/hr on 5min recovery

A case of unfinished business from yesterday. Worked a busy night shift so slept all morning. Heart rate much better than yesterday - peaking at high 150's towards the end which is exactly where I wanted to be. My main limiter is biodynamics, fitness wise I feel I could do so much more but my right leg isn't coming through properly with the ham and glute starting to tighten - yoga tomorrow?

Swim

1km drill

Run

10min 14km/hr 5min 13km/hr

I wasn't sure i've shifted my cold completely so the plan was to swim 1km (no problem) and then do a tempo paced run. The run felt difficult and my heart rate was more than normal so I knocked it on the head. Pleased that I was disciplined enough to do this.

Rest

The plan was to swim today but still really tired from Saturday - early night instead.

Rest

Definite rest day today. Woke with bilateral knee pain worse going down stairs! Decline squats are meant to sort that out but probably could raise saddle a fraction too. In the back of my mind is the dreaded chondromalacia patella which is one thing that can't be sorted so easily (which the symptoms also fit!) hopefully that's just my tendency to catastrophise.

Chasing George and Will around the garden all afternoon.