Today the heavens opened and I had to complete all of my triathlon indoors. So far, I have only done one other all in the gym, with the run on the treadmill. It was not the most pleasant so I was not looking forward to it. The howling rain ensured there was no alternative.

But, I was again joined on the Wattbike by the Head of Happiness for the pork scratchings company, someone I now know is called Hayley, and at least a chunk of the ride passed very quickly. Then on the treadmill and Lucy, who started running for the first time after all sorts of injuries so she could accompany me, took my mind off the banality of an indoor 10km and offered some fabulous advice.

And suddenly another Olympic-distance was done, although massively dehydrated from the heat of the gym. Another major milestone – the 40th out of my overall target of completing 100 Olympic-distance triathlons in 100 consecutive days – is not far away.

I paid tribute today to the following who were killed or died while protecting the public on December 7:

1823 – Sub-Constable John Orpin – Munster Constabulary

1886 – Sergeant William Coutts – Lancashire County Constabulary

1906 – Police Constable Frederick Smith – Great Eastern Railway Police

1941 – War Reserve Constable Norman Williams – Salford City Police

1976 – Police Constable Terence Mickleburgh – Derbyshire Constabulary

1976 – Police Constable Geoffrey Rowland – Derbyshire Constabulary

1985 – Reserve Constable William Clements – Royal Ulster Constabulary, GC

1985 – Police Constable George Gilliland – Royal Ulster Constabulary, GC

Please donate to the charity that will build a fitting tribute to them and all other fallen officers and staff at the National Memorial Arboretum in Staffordshire.