Right, here is what I remember, along with what strava/movescount say I did!
Monday I did my 7x1km intervals, I did the last 2 faster and the last 1.5km in one interval instead of 1km.
Tuesday Swimming 2km in Mombach, so 22km cycling there and back too. I seem to remember it being better than I had feared after a long lay off from swimming.
Wednesday: I did some 400m intervals but my calves were feeling dead tight after a few in the Kinvaras, so I went and did some general km repeats instead. Mainly pretty quick, like 3:45 or so pace. was 12.5km at the end at 4:26 pace, not sure the GPS is right with that though.
Thursday: I ran before work my 11.6km route. I noticed that my feet were hurting afterwards, day 1 of Plantar Fasciitis! I decided not to run my planned long run on Friday because of that. If it wasn't called Plantar Fasciitis, I wouldn't have been worried, but it is and I have heard lots of horror stories about it, so I was being cautious! Arne telling me in seminar that my running career is over but i just hadn't realised it yet was too comforting either for some reason!
I went to Hamburg for a weekend of drinking on Friday. I don't think bowling or pool count as exercise, though I did swim 2km and run a single 1km on the treadmill, just to do something and not hurt my feet. That was it for the weekend, not a big training weekend.
Running 35km (702.1km)
Cycling 0km (no chances 1083km YTD)
Swimming 4km (28.25km YTD)