Run
9 km in snow round London

As usual very slow finishing with sore Achilles. Did some drills every mile or so - lunges etc, they went much easier than usual, and was more stable. Maybe this is  because i've gone back to doing more foam rolling. I'll carry on with this, and it's something the boys like "helping" me with.

Run Swim
3km to pool and back
Main swim set 10 x 200m at IMP on 40sec recovery

Busy night shift last night and chaotic travelling down to London. Saw GP first thing before getting some sleep - my 40 year old check up! BP 120/60 HR 49 cholesterol 4 (after breakfast). Finally got a referral to see an orthopaedic surgeon for my Achilles and hip - got to do something about it.

Gym
Core and weights
Walking - 10Km+ I think walking may help me iron out some of the running aches and pains. I'm starting to think these may originate from tight hip flexors from cycling.

Run
9km run along the Thames. Freezing cold!

Rest
12 hour day at work and early night!

Turbo
6 x 270W x 5min x 65rpm on 5min recovery.

Great to get back into the swing of things. Helped along by a podcast that helps me keep going http://feeds.feedburner.com/AndyMoorMoormusic

Max heart rate was 160 for those final two sets - that's a little too high for my aerobic system. Hit a lovely patch on the 5th set - working hard but felt like I could go forever (it didn't last long though). The illness over-eating during the weekend probably helped. 

Wouldn't be the same without some bike adjustments. This time just moving the feet closer in - seemed to improve things. I've got a narrow pelvis which means the feet should be narrow but tight ITBs which like a wider stance. It's a bit of a balancing act.

Where next? Still aiming for 3x10min at 270W on 5min. Will either drop the recovery time or go for 1 block of 10min and keep the rest the same.

Exactly a year ago I did 5x5minx300W - just looked at heart rate data - not as bad as I thought. I was hitting 169bpm back then. I'm not aiming for those all out sessions this year.

29 Weeks to go

Swim
Not 100% but better than yesterday - just some easy swimming. Eating like crazy - strange but am going with it!