Run 25km
AM. Run 25km/2:00 steady, HR156(164) I slept very heavily last night, but after a couple of mugs of tea felt ready to step out the door for another long run. I took my usual route around the ring road, coming back across town and then added another 3km loop onto the end. I was going pretty well compared to last Sunday’s long run, feeling confident. My left heel felt a bit sore in the afternoon, but otherwise my legs don’t seem too stiff. We spent the afternoon tidying up the house and I got on with preparing some food – we’re having some friends over for dinner tonight. 73.3kg

Turbo 29km
PM. Cycle 29km (turbo/1:01:07, 28.5km/h, brisk) HR 146(155) Hopped on the turbo after work, did a brisk hour or so. Legs fairly tired although my sore heel seemed much better today. Jules had her appointment at the hand clinic this afternoon. Despite having an appointment time she still had to wait 2 hours. They aren’t going to do anything to help her hand get better other than give her some exercises to do, which seems a bit crap to me – the knuckle will always be a bit displaced, we reckon. The exercises will help to strengthen the tendons around it and pull it back into shape, but it’s a less than perfect solution, I’m

Run 10km + weights
Lunchtime. Run 10km/49 steady. HR 151(159) Rubbish and flat footed run. It didn’t help that it was blowing a gale outside. My legs felt hammered, I guess I haven’t completely got over Sunday’s 20-miler. My left heel was sore again today, although not enough to put me off heading out the door. PM. Weights 1h15 Went up to Brookes University gym for a general workout on the machines and some work on my abs. It’s been a month since I last went to lift some weights so I just did a fairly general workout. I saw that they’re selling Brookes Uni hoodies in orange in the sports shop, I can’t say

Swim 3200m + run 16km
AM. Swim 3200m/52, steady Very quiet in the pool. I’m just keeping my swimming ticking over at the moment. PM. Run 16km/1:18, steady, HR 149(158 ) Whatever tendon is sore on my left heel was slightly better, although my shins were sore from crouching down to fix bicycles. A decent run, I felt like I was flying along, but I found I wasn’t actually going *that* quickly when I got back home. Plenty of people out running this evening. 73.5kg

Erg 15km (3×5km)
PM. Erg 15km (3×5km, 2min rec.) 5km. 19:24.7 (1:56.5 ) r22 HR 139(147) 5km. 19:20.3 (1:56.0 ) r22 HR 150(157) 5km. 19:18.1 (1:55.8 ) r22 HR 156(164) av. 19:21.0 (1:56.1) Left heel still sore. I don’t think its a bruise after all, it feels more like a tendon thing today, so I settled for an erg instead of a run. One of the better sessions I’ve done on it lately. Before I started I took some more HR tests, to compare back to the 20th and 30th Oct [The last two results are in brackets]: Rest HR = 45 [59, 65] Orthostatic (standing)