Run 

5km - bit of hip gip today

Swim 50mins

Warm up, drill
Main set - 1 x 250m 65strokes/min 2 x 250m on 60sec at 1m/s

Adding a few speed sets in now. Back stroke slowly improving

Rest

Ella late working so might as well chill out.

Swim

50mins - bit of everything no out and out speed work. Of note:
Single arm - trying to do more of the swim smooth.com UNCO routine
5 strokes per breath
Medley - 2 lots - getting a bit better at this - back stroke feeling more fluid. A big improvement over last few weeks. Just getting the order right is an achievement.
Pull / Paddles etc,

Run

8km - there were some good moments and bad. Only have to do 5 times this for the Ironman.

It's touch and go. Can't be that bad as planted 3 rows of potatoes afterwards.

Did some work with the band based on the wharton routine. Active isolated stretching he calls it. I'm going to have to get very into this.

The weekly weigh in - 71.0Kg 11% fat

Swim

Recovery session - just 1km rolling the arms over

Amazing that the dodgy hip feels great after the cycle yesterday. I guess it's a case of use it or lose it.

Fairly happy about the weight - it's been 9 months of eating whenever I want and it hasn't gone anywhere crazy. Not sure where the target is, probably 68.9kg and 9% - will give it some thought. It'll be good to be light for the hip replacement!

Road cycle

50miles approx.
Clocks went forwards - so was late leaving house. Cycled to Mum's for mother's day.

Right leg "wonky" but not too painful. Good for the confidence as felt like getting round the Ironman in July could be possible. I must remember not to take the most direct route suggested by google - a fair bit of it was almost off road, through farmer's yards and involved doubling back to avoid a big dog!.