For the next three days I iced and heated and stretched and rolled and babied the injury. Nothing seemed to help. On Thursday I had a private yoga session (mostly stretching). Then I was able to get in to see Mark Plaatjes. He knew immediately what I had done and did his PT magic. Friday I was all better but cautious. Friday I did a 2km swim then a 2 mile run, break, then an hour on the bike followed by another 2 mile run.
Saturday was an hour of swim drills going 1600 meters and a 7 mile run. Sunday was a 3.5 hr bike ride (finally a warm day).
Overall the week was a setback. Both swimming lessons were cancelled. Total training hours: 12:30: 1:45 swimming, 2:30 of strength/flexibility, 5:45 hours of cycling and 84 miles, 2:30 of running and 11 miles.
While that seems to be a productive week, about the only exercise to approximate plan was cycling. I am working my way to a 19 hr training week broken down as:
a. 5 hours of swimming (5 1-hr sessions 2 which are lessons)
b. 5 hours of running (one 2-hr run and 2 90-min runs)
c. 6 hours of cycling (one long ride of 2.5-3 hrs and 3 1-hour high intensity rides)
d. 3 hours strength training
19 hours a week which is about what I usually did when training for a multi-week ride but that is where the similarity ends. The swim and particularly the run are much harder on me than even a constant diet of climbing on the bike.