I’m consuming copious amounts of Zero tabs to stave off the hunger.
I’m right by the bloody cake cabinet, too.
Usual wake up time is 0530-0600, so not too far off this weekend.
The aches and pains have started to creep in now.
Just the body repairing itself.
Looking at the TSB/ATL/CTL is fun. Going right up for form, fatigue down and fitness levelled off.
Sore throat 
Very happy with my 1/2IM last weekend, feel like made a lot of progress:
Swim 1-2 minute slower than would have been last season, but meant had a pack to swim with and we still went 25:50. Times in training show I’m getting slower, but not concerned if its for gains elsewhere.
Bike 29.8kph with 1650m elevation, considering I averaged 31kph around Outlaw I’m hoping this is big improvement, definitely a lot less people overaking.
Run 4:26/km on a cross country course to run through into second place.
Tough day, ended up going deeper than planned and worried would lose a lot of training after, but still managed a consistent week this week by keeping it all Z1-Z2, with just one swim threshold set.
First attempt at a ‘Big Day’ Friday:
4.2k swim as 5x800 on 11:00, alternate swim/pull with paddles in 10:40 (1:20 pace).
Couple hours T1 recovery before:
Bike 155km Z2. HR very low, actually struggled to get up to IM target so rode off feel and nice and steady.
T2: 10 min turnaround to thaw out, change, 700ml milkshake and few snacks of food to load the stomach
Run 7.5km, planned longer but was too pushed for time. Felt good but too quick to expect to hold for full marathon. Think I was around 4:40 when aiming for 4:50/km.
Second biggest day ever behind Outlaw, tired yesterday but not 100% destroyed, going to attempt another brick today but probaly getting close to maximal sensible load before injury risk.
After a great week, this one has been awful. Work stress, missed meals, missed training sessions…
Yesterday I slept in, and almost convinced myself to do nothing, but in the end I forced myself onto the turbo for a 3.5 hour effort floating somewhere between HIM and IM effort.
Today I skipped the morning swim to sleep again… and feel better for it. Plan is to get outside in the sun and do a trail run for a couple of hours, then an easy recovery spin on the turbo afterwards.
Will be floating around 9 hours for the week, which isn’t good this close to a Roth, but my body was screaming out for rest.
20 hours last week, a good effort after 70.3 on the Sunday.
Mostly bike, in and out doors.
3 x 20 hour weeks then taper… Thank God!
T-13 days to Swissman.
13 hour week
1 pool swim
1 turbo -hard / brick to 5 mile off road
1 fast road session
Not bad for 1st week of taper
This week i really must find a lake!!
Decent week for me - 5 * runs covering 61.9km
Mostly easy, including one track session and a mixed pace run last night. Last night was weird, as it was a lovely evening and i felt like i was clipping along … but pace was way down on what i’d expected. Especially as the first k or 2 were downhill! Tried mixing it up for the rest of the run with some small and long efforts. But all were pretty disappointing. Not really sure why.
Will aim for a similar approach this week again, but track to be replaced by a short 3km relay race on Friday. Might get out for some tempo work on Tuesday if i can.
That’s quite a bit of volume (like a part time job!), do you do much of that at intensity?
80/20
I used to train too hard too often…
I was either flying or injured usually the latter.
I’m very fortunate time wise …
Part time, son doesn’t live with me but 16 now and loves the gym.
I have 6 shifts before Bolton and 4 of those are night shifts in race week so worked out perfectly…
I could probably do more but plan seems to be working out well. Even a touch of speed in last 70.3 which surprised me to be honest.
Really happy with we’re my swim and run are for IMUK so the next three weeks will be bike biased, my major limiter is descending I’m fair to crap !
How’s the legs!?
Legs a bit tender today! I was going to use the Wattbike to spin the legs out at lunchtime in the gym, but I’ve had to stay at home due to a drama, so might set-up the bike on the trainer and clear them out at some point. Sports massage tomorrow night, then back to the long runs on Thursday!
It’s a landmark birthday for my Mum, so we’re down at theirs this weekend, so no long ride unfortunately. Mind you, it’s a flat Euro IM I’m doing, so I’ll probably get sucked around…
Ah right, from what I’ve heard, a few recces of the new Bolton course are essential then!
Massive 27 minutes for me last week. Feel like I have just about shifted this cold/cough now so will be back at this week but keeping it easy until I’ve fully recovered.
Who the hell gets a cold/cough in June?
Summer Colds are the worst!
20 hour week, I enjoy the training but i’m definitely feeling a bit shell shocked this morning & looking forward to the taper in just 2 more weeks.
13 hour week for me.
11 of those were easy miles on the bike.
And an hour each for swim/run.
First open water swim of the year for which felt great and will be looking to get to the local lake once a week from now on.
Had to bin my long run off as I stupidly stubbed my big toe and ripped the top of my toenail off. Bloody painful 
Been round 3.5 times
Had a mechanical were the valve came out of the tub, taxi job!
Apart from that I’m getting quicker downhill, that’s still slow, but hey ho.
There not nice, if it’s wet it will be carnage.
Probably do it again next year then Barca for a fast time…
Happy birthday to mum!
Funny you should say that. I had a panic about 25 mins before the start yesterday. Felt my back tyre and it was going soft (this has happened before). What happens is the valve recess is tight on the Zipp discs, and the faffing/bending with a track pump can loosen the core. Plus the valve stem is a bit off centre, exacerbating the faff. Normally I have pliers to tighten it after inflating, but not this time. Luckily I had a little core ‘wrench’ in my spares and used that. Borrowed a pump…et voila, day was ‘saved’. Feck me though, I lost some nervous energy in that 15 mins 
Sticking some new tubs on for Hamburg, and I think I’ll Loctite the valve core on the rear wheel before I install it.
Just under 8 hours for me, 4.5hrs of that at Cotswold 113.
Ran just over 40km, too.
I’ve now hit my season goals of;
Swim 1.9km under 30 minutes (did this in the pool a fortnight ago)
15 * 100s off 1:45 (did this with the tri-squad one Friday morning, but we did 20)
Run a half marathon under 1:30 (I set this goal back in October, ended up running a PB in 1:20:41)
and finally “Cotswold 113: Beat Jorgan, as close to 4:30 as I can muster”
After a five year lay-off, then starting training proper again in June 2018, it was by far my best ever result. Whilst some things went wrong, that’s more from being out of race practise, than out of form/fitness.
I think my more relaxed attitude to training, along with planning sessions I am actually going to complete (the 100% “athlete”, not the 80/20 one), has helped more than any training plan.
My major surprises have been;
Swimming speed and endurance came back almost immediately.
Cycling being better than it has ever been (1mph faster yesterday than my previous best half speed)
Running endurance and mid-distance speed being better than ever (top-end speed is no longer there, but that’s more through a lack of specific training)
Here is my training from when I started up again (June 2018) and the year previous (sporadic 30 minute jogs)
Just got an old disc and it’s going on my retro tt build
Old bike with some nice new kit on it…
I’m not the best mechanically but can normally struggle through…
With me the whole valve came out of the tube inside Paul Hewitt, bike legend said he’d only ever seen it once before…
I love tubs but they can be a faff…!
100% athlete…?!
That’s some come back
I’m older and a step down from you, but can relate to most of your points.
Especially the top end run speed,
I can’t run a 19 min 5 k but ran 3 x 20 min 5 kms with a ten min gap in between…!
Amazed you are not racing anymore this year…?!
IMUK has spaces left… ???
