Cycle

50km

2 hour cycle round the country lanes with people from "stan's cycles". Second trip out with a colleague Mark who is training for his first Ironman (Outlaw - Nottingham).

Still getting getting stick from the right leg. Feels like it just wants to be straight all the time - lowered the seat a fraction. Hoping to go out with the tri people tomorrow - i'm going to change to speedplay cleats and see if it helps.

Mark and I are equally bad on the rollers - I managed to cycle off them twice.

The weight is drifting down - about 0.5kg this week. It was stubborn at first but then seemed to move. Am hoping I don't have to resort to calorie counting. 

Run

3km am
7km pm

Wasn't sure if this was pushing it - still feeling ok. I've used the ipod for the last few runs. Usually think this is a bad idea as you can't hear how heavy you're landing - but it's helping right now.

Run

4km afternoon
6km evening

Wow 10km done. Still running like an old man but doesn't seem as bad - at least not getting worse. I'm realising I haven't given running the respect it deserves.

Gym

Core and brief swim
Good to get to the gym (not so often now the family are here). Did some hip stretches to and will see if it makes a difference.

Bought an inversion table on ebay today - £30 so can't really go wrong. I'm going to try hanging upside down a bit and see if it helps. pictures to follow.

71.8kg 14.5% - weight starting to drift down. Finding the evenings the hardest - keep looking in cupboards.

Swim

60mins as
Warm up 10mins
6 x 310m at race pace
2 x 250m at race pace
Cool down

Felt good. A little tight in the right shoulder. All these aches and pains!

Run

5km

Really depressing as sore hip and sore right ankle. Thinking I wont be able to do the race today.

11 weeks to go

72.7kg 14.9% fat

Cycle

50km road

Managed to get out for a couple of hours.

Great weather. Still uncomfortable from the right hip. Averaged around 30km/hr fairly easy.

Run 
5km
Probably the best run for a long time. No pain.

So 11 weeks to go. There's lots of work to do - the main goal is to get pain free which will mean some trips to the physio. Also need to get the weight down; I was 66.9kg 6months ago so have put on a fair bit. I think the target for race day (if I make it) is 69.9Kg and 9.9%, so about 0.5kg a week.