Quite - that is 2 more swims than I did in the previous 2 years combined 
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As someone who has gone through several ‘re-invents ‘ and rehabs, I’ve seen my speed work times absolutely fall off a cliff lately.
The most valuable lesson I’ve learned is don’t live in the past. Age, injury, kids, work can all get in the way and your ability to do what you used to is always changing.
As you get older, you learn to celebrate the things you are still doing, at whatever level👍
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I don’t check my totals for the year. I log specific race programs separately in an XLS but not do it all year.
The last time I did 20wks of SBR for IM Wales was 4yrs ago. I counted only actual training time, so no ‘wall chatting’ in the pool, no changing time or travel time and no S&C (although I did log s&c)
When I stripped it right down like that, I think it came out at just under 9hrs p/w with a couple peak weeks at 16hrs.
Some folks do a massive of amount of genuine training but an equal number count a lot of ‘padding’ IME
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Well im just about fastest FC swimmer but IM crown has sailed Im afraid. Eton/Ride 100 missed due to this ongoing chest issue, Windsa im likely to blow this weekend as I doubt id even get around an Oly, certainly not in good shape, even if i feel ok. Also spending a week with the shits after swimming in the Thames isnt appealing.
I have one attempt to go, Bananaman sprint in July.
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Well, perhaps time for the half year review:
- 5k - CROSS - 22s away from target - Did an 18:21 at parkrun in April (plus an 18:21 & 18:29). Feel I’ve gone off the boil slightly since then. Ran an 18:34 on a ‘fast’ course last week the day after running 5 track races. Will be doing the same course in late July. Still hope for this one.
- 10k - TICK - Did an 37:43 in April at Brighton 10k so target smashed. Really please with the lack of drop off from my 5k pace.
- Half marathon - CROSS - Not attempted. Entered Stroud Half at end of October. Will be aiming for something like 1:26 I think…
- 10 mile TT - CROSS - Only attempted a few and almost no time on the bike this year, so miles away with a 23:34.
- Weight - CROSS - Fluctuating between 78-80KG but no real effort being made on this. Really do need to as I’m sure the 5K and Half marathon goals above would benefit greatly.
Given the amount of hours I’ve put in (very few) I can’t grumble. Seeing big benefits from a hard track session each week, where I really give it my all, generally finishing the last rep exhausted, collapsed in a heap, and light headed for a while after. But really need to add in the easy miles on top of this.
Been slightly distracted by track races (vets league) where I seem to be out performing at shorter distances (400m in 57.9s & 800m in 2:14.s). Perhaps I need to re-think my goals 
New goals:
- 1 mile (track) < 5:00 (3:07/km) [59.4] - Done a 4:44 in a 1500m, so bit of work to do. Race entered on 27th July which will probably be my only attempt
- 3000m < 10:00 (3:20/km) [58.9] - Current PB 10:43 from Dec '21. Will probably attempt much later in the year, Nov/Dec.
- Get better with hills (up & down)!
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37m43 is really smashing that 10km goal 
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Good work so far, and sensible re-evaluation as priorities change!
Only thought is regarding the 1 mile ambition and ensuring sensible goal.
Know you’re doing well in shorter track stuff, and don’t know how much benefit track gives so I might be talking rubbish, but I reckon 5:00 on road equates to around 17:00 5k given what I managed last year thanks to @gingerbongo stupid ideas.
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I’ve done 5:03 with a 5km best at the same time of over 18, It’s really clear on the bike that people have different 5 minute and 20 minute power curves, but it’s the same on the run too, there’s always a range, and of course much more variability in the 5km courses and surfaces than a track mile where what we’re comparing is closer.
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Yeah but that’s 5m03 though, we’re talking 5m00…
… Just kidding 
(Both faster than anything i have ever managed LoL)
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Good to hear, in that case full steam ahead @BadAsh!
I ran a 5:00.7 at 7pm on a frigid bypass cycle lane one March evening.
I then ran a 17:07 5km at 7:20pm on the same cycle lane.
So I’d agree with that 
Yeah i agree with @JibberJim there. My short course PB’s deffo outweigh my longer ones.
I’ve gone low 9.20s for a 3km, think maybe 4.50ish for 1 mile (both with no short race focus, they were just off hand races so I could definitely have gone quicker) , yet I never executed a decent 5 or 10. Think my 5km PB is 16.46 or so and 10km is only 35.05 or so. The guys I was racing and training in and around me, that I was beating comfortably on the track, were posting <16.30 and low 34s.
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Err… Decent alarm is going off loud and clear 
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A 35.0x is a worthless 10km time 
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It’s all relative!!!
For someone who can run 3km at 3.07 pace or so, they should really be running 16:15-30 i’d say.
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I’ve always felt I was more fasttwitch than slowtwitch, across all disciplines. At the tri club I swim in lanes 2-3 (1 being the fastest), yet over 25m I think I’m the fastest in the club.
Being a ‘vet’ I’ve quite gotten into comparing WAVA results, and these are what I get (from WMA Age-grading calculator):
400m - 57.9 - 80.89%
800m - 2:14.1 - 80.77%
1500m - 4:44.4 - 77.73%
3000m - 10:43 - 72.95% - The 3 below were all done aged 41, above are aged 42
5k - 18:21 - 74.95%
10k - 37:43 - 75.89%
And this is what I would need:
1mile - 4:59.9 - 79.73%
1500m - 4:37.2 - 79.74%
[3000m - 9:59.9 - 78.78%]
When I put it like that I’m a bit further away that I thought with my 4:44 compared to a 4:37 at 1500m, but in my defense I had run a 100m earlier that evening, and I ran it slightly tactically with a slower 3rd lap (80s) and quicker last lap (73s).
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Yes clearly an anaerobic dominance there with the 400/800 80%
I see WMA has 79.73% to be 17:00 for 5k 
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After a parkrun, realised I do actually want to be quick again.
So a sub-18 by the end of the year has been set.
My theory is;
Lose a bit of weight
Do some core work
Plyometrics
Speedwork
Should be able to knock 50s off.
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Well my goal next to weekend is to finish Plague in the cut off and secure an entry to Arc100.
However, that’s at best a 50/50 chance of starting right now 
Other than that, I’d really like to get some redemption at the North Coast110km in Oct after last year’s spectacular failure.
I have a ‘banker’ in for Wendover Woods 50 in Nov if I do secure an Arc spot.
That’s about it.
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