Rest

Well not rest - at a conference for families with George's condition "Cri du chat". Emotional and a lot of physical work. Also hotel food - difficult to keep it in check.

Cycle
3hours approx.
Shrewsbury to Chester
Great to have some company from Mark who's doing the Outlaw Ironman distance in a couple of weeks. Longest day of the year and great scenery. Very nostaligic as went through the village where my secondary school was.

Run
To and from work 3km
Circuit to gym 8km

Gym - random weights
Thought it was important to get some weights in - loosing a bit of weight and gym works stops the muscle loss.

Run
5km - probably! writing this on Sunday and not sure what I did. I'll ask Ella.

Swim
1hour - 1km warm up 1km 60 strokes a minute 20min drill and backstroke butterfly.

Decided not to go for the usual tempo session. I want to keep the swimming enjoyable and injury free.

Weigh in 71.2kg - It was all going well till the weekend on call. Target now is 69.0kg in 4 weeks time at this rate it's ambitious.

Run
5km - a good one again
Not getting much time with work and the family - getting a bit twitched about the lack of volume. I am going to make a concerted effort to do my physio exercises - at least Will and George can join in with a few lunges etc,

7 Weeks to go

4 weeks + 3 week taper to go

Run (am)

5km - Brilliant, no pain. Must have been the long run last week.

Run (pm)

5km - Rubbish - lots of asymmetry and achilles pain.

Bit of a roller-coaster with 2 very different runs today. Is there anything else I should be doing to improve things?