Swim

1hour - just some basic drill work. I haven't done this for a few weeks, it's probably what I enjoy the most. I think it's the technical nature I like and the improvement over time.

Rest Day

Day with family in the sun

Cycle 

From Worcester to Oxford (50miles) First fasting ride of the year - did the first 25miles before eating anything. I found this worked well last year. I hope to build up to 50-60miles. It follows from a comment Bradley Wiggins said; "an hour before breakfast is worth two after". Ironman is a essentially a fuelling competition and this really helps.

Cycle 

Cycled to Worcester after work (50miles)

Beautiful evening. Hadn't booked ahead for a hotel so was dismayed to find the travel lodge fully booked (it would have been £110 anyway!!!). Found a much better cheaper (£35) option after a bit of hunting around.

Run

Easy recovery run - 5miles over to the local Bannatyne's gym to get shown around - too expensive, too long a contract, pool too short, and I don't like Duncan Bannatyne so looks like it's a no go.

Turbo

Neuromuscular (strength) 10 x 15sec x 500W x 85-60rpm

Gym

Checked out a local gym for the first time. 20 mins of leg work - injury proofing

Swim

Masters - i'd had a big dinner so took it easy. Good to start learning the other strokes.