Weather forecast of heavy rain, spot on, so felt better about hedging bets yesterday and going for a group ride. Got to watch World Cycling RR and informative Dave Millar commentary.
Running15:00 [1] 2.0 km (7:30 / km)
Alternate jog/walk on Chantries animal path in the rain. Feeling stronger, but sorer. Felt good to be on real O terrain.
Cycling2:15:00 [3] 37.5 mi (3:36 / mi) +700m3:24 / mi shoes: Giant Defy 1
WM Ride: Puttenham - Cutmill - Godalming - Shamley - Barhatch - Albury - Puttenham. Slow ride until Cranleigh, then split into fast group, Barhatch felt better today. Got gapped between groups going at tt speed and ended up being a very fast ride. Good training.
5 PM
Cycling1:00:00 [1] 8.0 mi (7:30 / mi) +170m7:02 / mi shoes: Giant Defy 1
Seale - Cutmill - Puttenham with C. Cold even with three layers.
Saw physio and had an ultrasound scan, a bit of disruption but nothing to worry about. Escaped needling thanks to upcoming tri. Got left with the student who did deep stretching massage for a whole 30 mins. Advised to just keep trying to lengthen runs to build up the muscle. Happy now, good session, can see a distant light ahead!
Mytchett Lake - first 100m crawl, then 30:70 alternating crawl and breastroke. Better starting earlier, couldn't see the bits! Need to practice getting out of wet wetsuit.
6 PM
Running22:00 [1] 2.0 km (11:00 / km)
9 x 80-160m shuffle, walk recovery. Concentrated on form and soreness,