Swim 2.5km

Warm up
Approx. 8 x 100m at 1m/s on 25sec
Warm down
Aim was to do 200m intervals but falling off the pace at 100m
Trying to correct the right arm but really need to do more drill to hit this

Also, the police had to move someone who wouldn't get out of the fast lane! - he was swimming slowly but most of the time spread out at the end of the lane leisurely kicking his feet; no one could turn without getting kicked. When asked by the life guard to move he became aggressive and refused. Peckham - you either love it or hate it - guess it was good preparation for the ironman swim start.

Massage - fell asleep and missed most of it, apparently it was good. He said my right psoas was grisly - I didn't think you could get to that. Felt like it though.

Big part of day at Serpentine lido with Ella, George and Will. Rest of day spent giving roof another coat of bitumen.

Programme for tomorrow is;
180km aerobic easy spinning in the middle incorporate 3x30km at IMP on 7mins easy recovery, cadence 85-90rpm.
Run 15km off bike at estimated IMP run middle 5km at track to check speed.

That's the plan - hope to wake up with lots of energy.