Rest
Spent most of the day in bed! High temp, headache, etc seems like everyone else has had it too. Hope it's not flu, we've had some at work.

Run
Run to gym and back in vibram 5 finger shoes - got soaked in rain, achilles was fine. Big issues with right leg, very internally rotated - need to get it looked at.
Swim
2km mainly drill

Thursday
Rest - long day at work

Rest
Busy day in London. Must have done 20miles on a Boris bike. I'll put it down as a rest day.

Swim
200m x 9 on 40sec recovery at 1m/sec pace

25m pool tonight instead of the usual 20m so a good opportunity for some race pace work. I'm not sure whether to increase the distance as I've done previously or try and go faster - something to think about.
It was a great session, I've been swimming 2-3 times a week for 17 years now and this is the first time I felt I knew what I was doing, or rather what I was doing wrong and how I could correct it. The drill work is paying off.

Turbo
270w x 65rpm 4x5min on 3min recovery + 2x4min on 4min recovery

Still building towards 3x10min on 5min recovery. This session was 6x5min blocks but I shortened the last 2 intervals by a minute mid session. I could have squeezed it out I think but my thoughts were that I should leave myself somewhere to go for next time. It also meant the ride to the train station straight after was OK.

Run
60mins
Very easy pace. Doing drills is was difficult with it being the weekend - got some strange looks doing lunges.
Another beetroot eaten - not getting easier.