A helping hand

I enjoyed my two days rest but when I woke up this morning I was not looking forward to my 3hr 20 min bike followed by 30 min run off the bike - it was very cold.  Before that I took my son to his football but when we got there is was called off due to a heavy frost.  One the positive side at least I wouldn't be frozen after standing at the match but on the negative side it gave me concerns for ice on the country roads.
Fortunately Colin, one of the coaches from the tri club, offered to go out with me so with the temperature around 2 degrees and a cold westerly wind we headed out.  By staying off the "B" roads we avoided the ice but it meant we had more cars to contend with and we couldn't cycle side by side - but it was still nice to have company.  My speed increased marginally from last week but I know when I'm training in Lanzarote I'll get that sorted.  It's a good way to lose 2,000 calories!  Off the bike and quick change over so I could run for 30 mins getting my legs and mind used to the different muscles being used.  I was very happy with my running time so back home, washed the bike, jumped in the bath, took on some protein  and am now recovering watching the cycling on the telly - bliss!