Managed to fit a cycle and bit of a run in today.

BBQ at friends to watch the England USA game 1:1! Cycled there 30km and little run off bike 2km. 

Took George for a swim in the morning but that doesn't really count. Feeling it in my legs today following those 400m's yesterday.

Plan to ride with a friend for three hours and an hour run. As the half ironman is a week away will do a practice run with same kit etc, Never been this organised before - must be the "blog effect"

Also have bike set up appointment at 2pm - apparently it's really good value - will check it out and report back tomorrow.