Swim

Drill work and some more butterfly only 160m this time as shoulders getting used to it

Turbo

4 x 5mins x 250W on 3min recovery (125W) 85rpm

Keeping this session going as its been a staple of my training for years now. Very time efficient also.

Rest

(Well physical rest - very busy with work and house)

Run 
To gym 5km

Swim
Drill

First run for a long time. I'm going to have to pick this up. Around 18weeks to ironman. Plan is to do a lot of short runs rather than very long ones - whilst I work on hip mobility.

Gym

Swim
Drill 1.5km

Put a new wheel on the fixed wheel bike. Had to take it to the bike shop to get the locking nut of the old wheel - a two minute job. After hearing much banging I went into the workshop and found the two "youngsters" trying everything they could to get the nut off - I reminded them the locking nut on a fixed wheel undoes clockwise!

This reminded me of "zen and the art of motorcycle maintenance" - just because you pay an expert doesn't mean they'll do a very good job.

Anyway rode to the gym on the bike - i've been getting lazy and using the car.

Finished swim with a break through session of 160m butterfly. Getting closer to my 200m target. I have realised that it's these break through sessions that make me happy. If my hip stops me smashing it in triathlons I just need to find different ways to have these sorts of sessions - new goals.

Here's the X-ray of the hip; "narrowed joint space on the right". The left is apparently normal.

Rest

On call so stuck at home.

Turbo

The usual 250W x 5min on 3min recovery

Still finding it difficult to power away whilst thinking "i'm wearing my hip out". Today I started to think - better to wear it out and get a new one than do nothing. Anyway don't think I need to be so catastrophic about it.

I'm starting to debate whether normal pedals could be a good idea. On the spin scan the right leg (the bad one) is near perfect and always does a little more work than the left - maybe it's been helping the left all this time. There would be less chance of this with clip-less??? Also I think the body is more set up for pushing with the legs rather than pulling towards the body. That's where i'm at today.