Penny

70 mins pool run.

20 mins easy, 10 x 1 min hard, 1 min recovery, 10 mins easy, 10 x 30 second sprints (30 second recovery) 5 mins easy

60 mins bike, stretch

Pool run run run.

5 mins warmup; 8 x 5 mins (2 min hard, 1 min hard with 1 min rest) then 10 x 30 sec sprints, 5 mins warmdown. 

50 mins bike and short core circuit: 2 x rounds of hanging leg raises (15), swiss ball jackknifes/pikes (15) and bike crunches (20)

FINALLY HAVE A FOOT DIAGNOSIS (below).

Looks like its mostly healed and it wont be long til I can run again. Caused by a small bump in mileage (but a bump nonetheless), 500-mile shoes, and aggressive orthotics (green superfeet) putting a lot of stress on the cuboid bone. Plus, failure to stretch/roll my calves (or indeed anything) for several weeks. 

Should probably have healed a long time ago, but I delayed going to the doctor, and then should have just had an MRI straight away. Instead the treatment we were doing (different orthotics, taping, running on it a bit, aggressive massage) etc, was probably aggraving it/delaying healing. Lessons for next time, definitely!

4mm recent appearing stress fracture of the distal plantar aspect of the cuboid
at the roof of the cuboid tunnel for peroneus longus, with localised
tendinopathy and tenosynovitis of peroneus longus, of mild degree, without tear.
Thickening interosseous ligament between the lateral cuneiform and the cuboid
adjacent to the stress fracture.

40 mins pool run - 10 mins warmup/cooldown with 10 x 1 min hard, 1 min rest