Fitness schedule

What do you think? I'd be happy if I hit 80% on a weekly basis...

Monday
Morning
5k cycle
2.2k Swim

Lunchtime
6k run

Evening
5k cycle

Tuesday
Morning
5k cycle
2.2k swim

Lunchtime
25m abs
25m upper body weights

Evening
5k cycle

Wednesday
Morning
5k cycle
10k run

Evening
5k cycle

Power Thursday
Morning
5k cycle
3k run
1k row
1k swim

Lunchtime
25m abs

Evening
1hr circuit training
1k swim
5k cycle

Friday
Morning
5k cycle

Lunchtime
35m upper body weights

Evening
5k cycle

Saturday or Sunday

20k/30k cycle or 10/15k run

Physical Therapy

As part of the swimming I went to a physical therapist (N.B not physiotherapist, different discipline - no machines, all manipulation). Having never been to one before, I found him an interesting professional guy and he told me some stuff I didn't know about myself and that I am going to mangle into idiot speak here.

I have flat feet. I should start wearing insoles

My arm flexibility is lousy

My shoulders are slightly rounded, but not so bad

My knees have some wear and tear, nothing too traumatic

My leg flexibility is good

Minimum for any stretch is 30 seconds. Nothing less

No neck, back, spine issues to report

Now, to contradict what I said above, when I first started training I gave myself a back injury. Very sore then, not sore now (niggles occasionally when I oversleep). Never did anything about it, it got better and doesn't stop me training. Told this guy, he wasn't worried. He poked around till he found it (Here? No. Here? No. Here? ARRRRRGHHHH). He still wasn't worried, something (not the term he used) isn't rotating properly (not spine?) causing the muscle to spasm. A soft tissue massage and nightly stretches will have me sorted out in no time.

This is excellent stuff. What a great guy, remind me to seek out a physical therapist when I have a problem in the future.

Final bill of health?
Looking good CM. Looking good.