19th-22nd April

DIY down in London - 12 years of little jobs to do in 3 days. Bed was a sleeping bag on the floor. Flat out.

Run

30mins with Ella.
Second run with Ella this year. Explored the new area. I fairly running disabled at the moment - really tight right adductor. Don't know how i'm going to get round the Ironman. Physio time.

Gym - core
Swim - Drill

some new drills - skulling and doggie paddle (underarm recovery) - amazing it puts you in the perfect catch position.

Turbo

4 x 5min x 250W on 3min recovery

Just ticking over.

Swim

300m warm up
3 x 600m at 65 strokes a minute

Ran to and from the swimming pool. The plan is to do lots of short runs rather than big volume at this stage - no other option really. I've been trying to figure out why i'm in this running hole. I think it's because i've focused primarily on the bike over the past 18 months and was really getting somewhere - this has shortened the quads which means a lot of the movement has to come from the achilles. I've also had a couple of very short races which i've gone flat out at and caused some damage.

So i'll just keep the bike ticking over as I have been lately and really focus on getting a bigger range of movement from the quads. Watch this space.

The swim went well. It's easy to have good technique with a slow rate but I learn a lot when it falls apart at higher rates.

Run

6km slow

I've got a huge mountain to climb for ironman this year. This 6km took 40mins and there was a lot of Achilles pain although hip was fine. Not sure what to do about it.