Planned to go for a 5hour cycle. Started with a trip out to the Wrekin and back - very frustrated with bike position and aches and pains - went home to rethink. Decided to have a go on the rollers - i've only ever managed 5 mins before falling off. Happy as did 7 lots of 10 mins and tried stretching various body parts to see what worked. I was able to spend time with the kids too as they watched whilst pedalling on their bikes!
Lowered the saddle as felt it was the ITB playing up. Put a washer on the right pedal spindle. Moved the shoes forwards relative to the pedal to reduce any strain on the achilles and took the orthotics out as maybe all that support transmits more to the achilles - I can live without the 5 watts extra.
Worked on some flexiblity whilst watching Andy Murray in the tennis and "entertaining" the little darlings.
4km after the kids went to bed to keep the legs moving