Run

5km - crazy but this is about all I can manage - achilles ache starts up and right leg feels like it inwardly rotates and straightens. Depressing.

Rest

Probably my first planned rest day (plus not doing DIY etc) for ages.

Cycle

Out on the roads again - fantastic weather. Probably about 40km. I still have the right leg not doing what I want it to - tried a few things but not real improvement. I'm going to try putting a few spaces so the pedals are moved out more and see if that works next time.

Run + Gym

3km x 2 to and from gym - did this as a walk run. There were times when I was running pain free - I started to think it may not be as bad as I thought. I've been thinking I may not get to the start line this year but here was a glimmer of hope.

Gym - some core work and shoulders (swim exercises)

Swim

7 x 310m at 65spm on 45-60sec recovery

Great swim. Endurance is there. It's only during the final sets that I realise what muscles need to be working, probably because they start packing up.

Rest

On call with work so not able to do much. I'm going to see if having more rest days helps the injuries to improve. Did some foam rolling instead - glutes and quads.

Cycle

70km - With tri club. Great to be out on the road. Plan to add 10km a week.