Bike - rollers

60min (4x15min)

Run

The 5km loop - much better than a year ago. Each month is better than the last.

Swim

Usual drill work
Main set 4 x 250m at race pace on 30sec
Felt great

evening - indoor rock climbing with some work colleagues. I haven't been for 20 years - great fun, requires complete attention - better than meditating. Forearms exploding.

Rollers

45mins (3x15min)
Did some rolling on the foam etc, to try and mobilise the hip.

Swim

2km straight. Sore shoulders that eased off. Felt my technique suddenly hit a sweet spot towards the end which is a rare occurrence.

Weigh in - 71.5kg 12.9%fat

Bike - rollers
1hour = 4x15min
I've enjoyed building up the ability to do longer on the rollers - from a minute or two last summer.
I can now get out of the saddle which I thought would be impossible.

pm - core exercises

Need to work on getting the weight down - may have to get the calorie counter out

11 weeks to go till the Ironman

My right hip is not so good but the Orthopaedic surgeon has said I should go for it, it might just hurt a lot!
I plan to do my best training wise with the aim of getting round under the 17 hours. There's going to be a lot of walking.

Today - swim
1.5km with 3x250m at race pace (1m/s)
Butterfly is getting better