Cycle

5.5 hours 125km

Slow paced cycle over to lake vyrnwy and back. Stunning scenery and great weather.
The aim was to take it fairly easy and just get some time in the saddle. Still difficult getting comfortable with the position - a few changes as usual. Didn't help that the saddle moved back without me noticing till the end.

A couple more cycles like this are needed with a concerted effort to get the position a little more comfortable. I'm sure it's a flexility issue.

Went to a bike festival with the family in the afternoon - George tried some disabled bikes - pictures to follow. 

Swim

60mins
20min - warm up and drill
20min - 60strokes/min
20min cool down - backstroke butterfly and breast - haven't done this for a while.

Run

5km

Fantastic run - no pain to mention. The tendancy for the right leg to rotate in was hardly noticible. Could the massage have worked? The scenery was also paradise today.

In an attempt to do what I can to make it easier i'm now calorie counting - this is so there's less stress on the joints. Here's the graph so far - with an ambitious "target" down the bottom right. A bit nerdy but it may give me the motivation I need.

Race day is the day after the far right dot.

Cycle

60-70km and massage at 60km's

Tied the bike ride into having a massage - someone new.
Sauna late evening in an attempt to get relax a bit.

Run

4km easy run
On call so not able to do much. The worst run for a long time - it's really up and down at the moment. Booked massage for tomorrow - time to try everything possible.

Right leg wants to turn in after about 3-4km and then it was painful. Worst thing is not really knowing what it is or what to do despite all the accumulate knowledge i've got.

Run

4km
Easy run - the best run yet - not sure why this is. I think i've cut back too much over the last year.

9 weeks to go

Chester Olympic Triathlon

An interesting race - 3hours - my slowest ever - due to run time 1h15!
Swim was very cold but comfortable. One of the most aggressive starts i've been in. A lot of fairly bad swimmers starting at the front. Took a few hits and swallowed some water.

Bike was fun - did it on my normal road bike and was able to keep up with the TT bikes and the fancy aero helmet wearers. Must remember to put socks on in the future as my feet didn't heat up at all. A comfortable average speed of 32km/hr. Stopped for to raise the saddle a fraction.

Run - actually very comfortable but went round at a snails pace and was passed by 100s of people. Just had to suck it up and smile.

Afterwards felt like the ironman is such a huge undertaking this year, but felt more optimistic as the day went on.

So;
1. may well use road bike for ironman
2. weight hasn't changed since trying to 2 weeks ago so time to calorie count!