Run
9km

Had to jump at chance for a run when G & W had gone to bed and Rory finally asleep.

Run
To gym and back 7km. 15mins in the gym, 15mins in pool sauna and home.

Swim
2km drill

Night shift last night so just some drill work. For once I did all my drills;
Single arm, 5 strokes/breath, Clenched fist, Sighting L&R, Paddles, Pull, Kick, Catch up, Side swimming, no arms drill, Band round ankles, backstroke and butterfly. Phew.

Sweet Spot - Golden Session

Turbo

15min warm up to 230W
Main set 2 x 20min x 247W at 85rpm on 10min recovery

I decided to try long intervals today - this is probably the "golden session". If you only did one this would be it. The books say if you do this week in week out, you will get better. It doesn't need to get any more complicated.

The intensity should be in the "sweet spot" - today was probably about 95% for me on the x-axis. 

Night shift tonight!

Rest

12 hour day at work plus cold that a few people have. Early night and hope to get on turbo tomorrow.

Gym Core and Strength/conditioning
Swim 1.5km drill

Having to fit everything around work - would have liked to do turbo today but fits in better tomorrow.

27 Weeks to go

Gym - conditioning routine
Swim - Drill 1.5km

Achilles were sore after yesterday's run so i'm back to the physio exercises. I'd stopped doing them as I didn't thing they were doing much. Also wore the "night splint" in bed! They've been great all day - Very happy.

Sorry not writing much - the blog is low on the list of priorities right now.

My journey into the hated foods from childhood continues - brussels sprouts today - again absolutely fine - nice even. Who'd have thought my experiment with beetroot developed in this direction!