To answer Tommy and Lou - I'm running about 6 miles in total a week split between two runs with two days rest in between. Whereas during the worst of the injury nothing seemed to make a difference it now seems to respond to icing and stretching so I need to keep it sensible as I'm not out of the woods yet but I am progressing slightly.
So 3.5 miles last night in 27 minutes which included 1 mile of fartlek. I'll run a couple of miles on Thursday.
Cycled 20 miles on Sunday including 12 at just over 18mph so a bit slow in comparison to DT but he looks like he's got a bit more power in his thighs from his avatar
Swam 8*50m at 60s and 61s this morning followed by a 500m at just over 12 mins.
Think I'm ready to find out what it feels like one after the other!
Haha - I'm not at all sure that the two snips have worked or not - I have page 391 open on two different tabs and one is showing only the gold league and one is showing only the silver league - if I go to edit the post they are both there - mega weird.
Anyway above (or maybe below if I have to post it all again) updated for:-
McWonder Woman's flying County Championship winning 5k plus impressive new WAVA
Muddy's impressive new 5k PB and improved WAVA
Bob improving his 5k PB and moving past me on the 5k list
Richard knocking a mighty 1:40 off his 5k PB - massive - and improving his WAVA.
Often i notice things when updating the table that I don't notice reading the reports.
1) Richard that is a massive chunk off your 5k PB and with two shoe lace stops surely more to come - starting to race like you train maybe?
2) Muddy and Lit - due to Lit's time starting 17 whereas Muddy's started 18 I didn't realise quite how close you were - presumably you must have been able to see Lit's back for most of the race Muddy? Well done.
EDIT: Ah - after posting this one the above post now looks okay