Bad weather forecast

I've been travelling for the last 2 days but before I flew off I did a quick 10k run in the morning to try and sort my legs out or to be more accurate my glutes as they were complaining after my bike ride.  So at 5.50 am on Wed I set off in a beautiful sunny day but had to wrap up as there was a frost on the grass and mist down by the river.  I also knew that the good spell of weather was going to break so I had to get out there.
The glutes felt great but my quads knew they had worked hard so they were grateful for the day off today.  Back in the pool tomorrow as it's not warm enough for open water swimming which they tried out last week.  Apparently the extremities were a bit nippy!
Neil's been out on his bike and managed 6km - great effort for his first real go on the bike.  He needs to cycle three times a week to build it up and with the start of his triathlon 31 days away there is no time for slacking!