Rest

Enforced rest as we all have colds. Thinking I could use the time for stretching etc but no motivation!

Gym

low key as still have cold
1km on the treadmill - 8km/hr (I would never go below 14km/hr last year! very humbling)
Weights - bit more of a focus on the physio single leg work. Tentatively loaded the achilles with some weight - don't want to do any more damage.
Swim - just a few lengths - still have a bit of a cold

Rest

Everyone in the house has a cold - took it easy today. At least my nose isn't streaming green like the kids.

Swim

1hour - open air pool in London. Just off Oxford street - lots of gay men there. Lanes very congested but good to escape the heat.

Massage with Roberto - brilliant

Rest

Very busy today. Went to see George horse riding and Ella at a meeting so looking after Will and Rory.
Woke with quite bad achilles pain. Went to physio at lilleshall - he was very up beat about it all.

3 things to do
1. Flexibility right hip - improve
2. Single leg work
3. Load the achilles - despite the pain! (after the Ironman)

and -
stop analysing the running and run a bit more without thinking about it.
my ITBs aren't that tight but could do with some stretching / rolling.

Weigh in - 67.4kg
that's where I wanted to be so maintenance now

Run

9.5km
Took a while but best run for a long time. At one point it all felt great. Physio appointment tomorrow - see what they have to say.

3 Weeks to go

Gym

Weights, core and quick swim
A day catching up with paperwork (kids away for the weekend)