Cycle

5hours 30mins
Hottest day of the year. Headed over to Dinas-Mawddwy. Took it very easy 3hours got me near to the bottom then came back. Did 45 mins on the rollers afterwards to try out some position tweaks.
I was feeling fairly uncomfortable at times but it never got any worse - I need to remember that. Also had "hot foot" on both feet towards the end - i'd put standard insoles in so that didn't work. Also tried the time trial bike on the rollers - not as difficult as i'd thought - may use it for the ironman.

Run
9km

Woke with nasty achilles pain - depressing. Maybe it was the running flats last night? The felt much better at the time.
Had some acupuncture - painful, but much better after 5 mins or so. Did some light stretching of the calf.
It's my first day of annual leave - gardening and working on computer for work!
Decided to persist with the flat running shoes - it was the best run for a long time. A bit nervous about doing 4 times this in 3 weeks time. There will have to be a fair bit of walking. Could all this supportive foot ware be contributing?

Run
8km
No orthotics and back to "running flats" shoes - maybe this counter intuitive move will help?

Gym - one set weights most body parts + core + walking lunges and lunges in star pattern. Apparently being able to do a lunge with no wobble is essential for running.

Cycle

On the rollers. Another 6 x 10min on 2min recovery. During the recovery I did a few stretches to see if anything improved. It's a great training tool as any balance issues are magnified. Had a few dodgy moments when I came off at the beginning. I lean slightly to the right - it seemed to get better towards the end.

Couple of hours gardening as well!

My friend Mark did his first ironman distance on Sunday (the Outlaw) - 12:30. well done!

Weigh in 68.3 Kg today - some good news on that front at least

Swim

1km warm up, 1km 60 strokes/min, 1km all sorts

Good session, kept up with the 60/min (I usually fall off a bit). Some butterfly and backstroke to even it out. My backstroke is absolutely dreadful - worried i'll have a collision. 

4 Weeks to go

Cycle (am)

50km
Planned to go for a 5hour cycle. Started with a trip out to the Wrekin and back - very frustrated with bike position and aches and pains - went home to rethink. Decided to have a go on the rollers - i've only ever managed 5 mins before falling off. Happy as did 7 lots of 10 mins and tried stretching various body parts to see what worked. I was able to spend time with the kids too as they watched whilst pedalling on their bikes!

Lowered the saddle as felt it was the ITB playing up. Put a washer on the right pedal spindle. Moved the shoes forwards relative to the pedal to reduce any strain on the achilles and took the orthotics out as maybe all that support transmits more to the achilles - I can live without the 5 watts extra.

Worked on some flexiblity whilst watching Andy Murray in the tennis and "entertaining" the little darlings.

Run (pm)

4km after the kids went to bed to keep the legs moving