Cycling (Turbo Trainer) 27:39 16.04 km (1:43 / km) +212m1:37 / km ahr:149 max:168 shoes: Genesis Croix de Fer 30 2016
Bad LBP today, so a short blast before my 12:30 con call was required. London Loop. Tried pretty hard but well off my PBs. Was still heading to grab the real-time 1st place on London Loop in 25:12 (by 4s!) only for the Swede who had cuffed me on Box Hill to come back past 2s before the line and annihilate the previous 1st place by 50s. Git. TRIMP 61, wAvg 238W.
Running warm up/down 30:00  3.0 km (10:00 / km) shoes: Hoka Speedgoat 2
Maybe half an hour of easy jogging with the school Running Club. Enough to get warm, anyway. Lower back stiff and sore.
Back pain excruciating tonight - first time I've had to dig out the heavy-duty painkillers in a while. Lying on the ground with my feet up on a chair all evening; might be sleeping here at this rate :-(