139km ride out to Rother Valley Country Park, do a lap of the lake, ride back again.
Uber exciting ! Legs OK after yesterdays duathlon, no back issues after 5 hours which is also a good sign.
140 watts, 3130 ft climb, HR 120bpm 26kph.
10hr + week 
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Bet that was rapid!!
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Guy I was with got 99.5kmh 
I got a standard 64kmh, catching cars is always fun 
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Jesus
That would be new bib shorts speed for me 
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Yeah but…. I’ve got bigger arms!
Run speed and bike power makes me want to cry.
Your post deflated me… please stop.
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A real tri day !
Hours bike intervals with good results, I’m not posting the numbers as that’s a one way trip to injury and pissedoffdom in my present condition !
500 m swim 10:20
Hours run intervals… certainly no numbers here but av hr was only 148 so a slight improvement on last time.
500m swim 9:57.
Had my first “ youve lost weight today “
Boom!!
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90mins steady on Zwift, route ticking in NYC.
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This had type A triathlete all over it. Completed it mate. 1 hour on it supervising kids is a full body workout.
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Was it less popular after liquid leisure yesterday?
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Different country so no difference.
30 mins swim
1 length sprint ( about as fast as Poet swims 3.8 k!)
1 length doggy paddle, I find this helps my stroke when I start again… repeat.
Getting there
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5 mile run first thing, bit quicker in 36:17.
1.5 mile walk at lunch. Sweating.
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Very easy 6km run, 41mins. Hamstring still simmering 
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3hrs climbing wall yesterday, 10 routes (mainly 6b+/6c). 10.51km trail run 420m vertical this morning, climbing again this evening.
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420mtrs over 10km is decent Anna 
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Thanks FP 
5k run as 2 mins walk / 2 mins run.
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Sprint Tri at the weekend. Last running interval session today. I really struggle to hold target pace in the 4th km. I’m trying to decide whether to go with:
- 6 x 1 km at target pace with 90s recovery
- 4 x 1 mile at target pace with 90s recovery
I normally lean towards the 1km repeats, but wondering if the longer interval will help stamina 
Help me decide TriTalk 
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