Still feeling very tired in the legs.
Did an easy 4 miles yesterday morning
Tired the Zwift ramp test in the evening and had to bail when it got to 360W - should be about 420-440W where I need to stop
Rec Fems we’re just screaming from about 5 minutes in.
2km of swimming this morning after helping the GF try to be able to swim.
10 x 100m off 2:00
10 x 50m off 1:00
500m P&P
Got out for a nice 16km today on the trails with a mate. All nice and steady. Good way to spend a lunchtime.
But then had a massive takeaway and a beer. And about to open a bottle of vino! 
10 miles in the nasty mud !
You deserve it rockstar.
It’s as dry as a bone up on the pebblebed heathland that we run at the mo. 
It’s rougher than my tread mill … 100%
Enjoy the wine anyways
You should’ve come to Somt 
HTCD5
Day 5
Sleep: Cat. Then watch fell off as I stretched. Again… and again… and again. Somehow got 7h58 
Coffee. Eggs, bacon, cherry tomatoes, roll.
Legs aching from squats.
Banana.
11:30 
15m Ride to pool.
12:00 
1h swim 2600m:
200m sculling/FS
200m easy
Main:
3x (4x100m as paddle/pb, pb, fs, paddle)
3x 33m breast
3x 33m back
2x400m pb
13:10 15m Ride to home.
Sausage rolls, bread and nutella, blueberries
14:00-16:00 sleep
17:00 Rivita, ham, cheese, Doritos, beer
19:15 
1h25 Simulation ride - 44.5km if the Turkey 70.3 course. Tempo interval bike 3x 17min at 197W, 175NP 168AP. HR 132avg 141 max.
Half a box of Jaffa cakes and two glasses of coke. Getting late so stopped at halfway - Looking good imo.
21:00 chicken burger chips beer
22:30 bed
that’s what you call consistency! and for the less experienced users of a C2, look at the stroke rate - that is around the rate that all users should be aiming at over long rows. be interesting to know what his drag factor was.
Was going to go to Burnham Parkrun today, looked out of the window, yeah, nah.
It’s not grim up North
Are we still talking about the weather?
Love it, Tahoe, Truckee then Bolton & MK
Tahoe and Truckee - closest places to start of Western States to keep an eye on snowfall
Bolton - for weekend training - Rivington and Winter Hill
Milton Keynes - mum and dad
The method in my madness
An hour and ten with Mrs T and the dog.
Pushing her with 1km intervals - first one easy warming up. The rest with target pace at 5:30.
Operation sub 2 hr half is on - target set for Wilmslow Half
Sure she’ll get it! Wilmslow is a little sneaky as the first half is predominantly down and the second predominantly up so you have to leave a little in the tank for the last quarter. I’ll be plodding along for a “training run”.
Did 13.5miles today. Distinct shuffle by the end. No need to panic - 20 miles in wales in 2 weeks time 
need to remind myself I didn’t run for almost all of January!
I know what you mean about the course - the hill by the church towards the end is a killer
She did 2:08 dead last year and knocked 7 mins off her pb
Last weekend lowered her pb to 2:06:38 without realising she was going for it until the last 5km
It might be a stretch to knock off 6 mins §
If wilmslow doesn’t work out, bizarrely Macclesfield was where I first got under 2 hours despite the hills there. Also Warrington is a pretty quick course - but that’s a weird free ballot entry this year. Not quite figured it out.
8km family run Mrs FP, LO, my old mate from Wells and his son in law. Beautiful morning and a nice easy pace. 55 mins.
I think that’s a non stop distance PB for Mrs FP. (LO has done 10km before )
