For completing the challenge: what luck and contentment!  How precious to witness open hearts, kind messages and generosity - those believing in and giving their tangible commitment to Recovery Works, colleagues and volunteers.

The energy yield of fats compared to carbohydrates: "...one molecule of a fatty acid can generate a stunning theoretical yield of 129 ATP molecules. A glucose molecule makes 34 ATP".

Not that I planned it this way, but thought it was a neat ending to this challenge.  My focus now is to recover actively, by mainly getting my running shoes back on and out into nature.

Well, it's been a while since I added anything here, partly due to having a cold and not swimming since Monday, but also because work has been increasingly and uncharacteristically busy.

My first swim after the second lockdown month. I felt like I was swimming in treacle for most of the distance, which is understandable with the gap out of the pool.

One of the most helpful thoughts is to start the night before: get the running or yoga clothing out and just take a step outside or get on the mat. I applaud and praise anyone just starting, turning up, getting outside and so on.

All the official places you'd want to go and swim as nature intended.

When diagnosed with Chronic Migraine, marine biologist Beth Francis found the life she loved slipping away around her. But she decided to try and retake control of her health by using the best resource she had available – the sea.

A short time ago, I did some cold water swims at Pells Pool, Lewes; an unheated and spring-fed with minimal chlorine. Water temperature reached 12.5 C.

The stunning Glass Mills pool, Lewisham uses mainly salt, which is relatively unusual and the London Aquatics Centre with its 50m Olympic pool treated with UV light and beautiful, expansive crystal clear water.

You can see how Swimtag records information. Today was the first time I used their wristband. For the previous three swims, I manually entered the information. On all occasions I swam a mixture of breaststroke, backstroke and freestyle.

Marathon Swims responded to PM's announcement by extending the timeframe. The challenge remains the same over a maximum of 30 consecutive days, completing by 31 December 2020.