Run

10km with Ella

Good run as got it done. Bad because technique was awful, Ella was much faster and said I didn't run like my usual self.

Gym

Lunges and mobility work. Some achilles/calf strengthening.
Reading all I can about achilles problems - following the advice

Swim
1km drill

Exercise stress testing course London - Day 2

Second day of the course

10km run in evening along my old route - Millennium bridge/Westminster bridge. Depressing at times as used to zip along. Walked Millennium bridge and following that ran a little more pain free - felt good.

Exercise stress testing course London - Day 1

Down in London for a two day course - exercising people on bikes to stratify risk prior to surgery. http://www.ebpom.org/cpetCourse2013London

I learnt a lot and will try a few of their protocols myself.

Went to the gym in the evening for 45 mins

Swim

3km
1km warm up, 1km at 60 strokes/min, 1km drill

Weigh in 68.9kg - getting there
Run

5km to massage and 5km back.
Ella home with migraine so rest of day looking after the offspring.

5 weeks to go

Cycle

120km
Up at 6am to get it done early. Plan was to do about 5hours and 125km. Cycled to Mark's house (he's doing the Outlaw next weekend) then 50km to meet up with SYtri club ride. 40km with them, a quick coffee then another 25km to round it off.

My right thigh is still far from OK. After the ironman I think I need to do some serious sorting out.