Back in training

Oh yes, my back is as good as fixed, knee is healing up nicely and I think I've just about run out of excuses for not training properly.
Last week I even did a session on the turbo trainer, rather than go out in the elements and risk hurting myself again, I have to say I quite enjoyed it I only did about 50 minutes and then went for a slow jog round the block.
Swimming was good this week we did about 3000m in total on Wednesday night with a timed 400m at the end of the main set which didn't go to badly, I maintained a steady pace and even managed to speed up slightly for the last 75m.
I haven't been out on the bike this week due to the weather conditions but did go round to the gym and did a TT on the exercise bike, started fairly steady and tried to build pace through the ride, total time was 26 minutes so not startling speed, but did finish strongly upping the resistance and cadence for the last 3 miles, the machine reading an average speed foe the last 3 miles of about 26 mph, I need to do more of these sessions to try and learn better pacing for a TT rather than going out to fast and dying by half way.
Sunday I went for a X country run out on the marsh in the snow, I had a great time trying to work out what all the animal tracks were, not conducive to fast running but good to get and do a steady run to get my legs going again, I did a total of 6.5 miles at a very easy pace and look forward to getting back into running again.

This week I plan to start training properly again and may even try seriously to loose a few pounds to make running a bit easier, I've been trying since Christmas and not lost anything yet!!!