Running

Yeah swimming kicks the legs into shape

That's the point, there was no kicking, I was doing "pull" (just arms) as I had a pull buoy between my legs the entire time to stop me from kicking.

Work run surprisingly good. Treated it as a long slow run (to keep HR down) and plodded along. 2h21 for the HM (6:39/km) but HRavg was 155bpm which is way down for me (I did a HM last year and averaged 175bpm).

Also good that I get to HM distance about 1km from work, which gives me a nice 10 minute cool down walk and helps stretch things off. Ankles feel fine now, just have that general nice aching feeling all over my legs and it's a rest day with just a swim tomorrow and maybe an hour on the bike, Parkrun Saturday (will push for sub-25) and then another easy 10k Sunday.

The magic "race predictor" thing on my Forerunner 920xt is now giving me a predicted marathon time of 3h50 (assuming I carry on training properly) which I'd be more than happy with, and should be a lot easier as I get rid of 10kg I don't need.