That’s exactly what I did, barring a couple of 2 x 16km double run days.
I think it works really well 
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First run in the Pegasus Trail 4.
9.2km road and trail.
Pretty much exactly what I was hoping for - much nicer on road, absolutely fine in non technical trail. 
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Absolutely nothing since Tuesday - long weekend in Iceland with Mrs T and some friends - lots (well for me anyway) of drinking and eating
Back on it next week - dry until end of April when away again with some friends
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Tried another ride into central Doha on the bike paths this morning. The first 13km from our compound on the outskirts were fine on decent cycle paths, but once into the city proper it got increasingly hairy and grim. The cycle path gave way to intermittent sidewalk, often with curbs about 1 foot high and no ramps, exit roads, garage forecourts and frequent stops to dismount and cross massive highways using pedestrian crossings. In the end I gave up at 17km and turned home, was still about 5km from where I wanted to be. However looking at the map there is another route I might try before giving up altogether.
15*100m in the pool this lunch time.
& possibly a run with Mrs when she gets back from work.
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Went on NHS website to find out what my cough/cold is all about, was surprised to find it said;
Go out on your gravel bike for four hours in four degrees. Don’t bother with gloves or booties, the sun’s out. Don’t plan a route. Oh, and if you find some single track, hit up the Red Route, they’re easy on drop bars. Any wooden boardwalks, just power over them full pelt.
So that’s what I do, who am I to argue with that advice 
That was massively had work. Barely ate or drank anything for the first 50km (concentrating - this off road malarkey requires more wits than road riding) then blew spectacularly at 60km, took a main road into central Manchester then just followed the reverse of the other week home 
89km 4hrs10mins (469m 
)
I need to start doing some hills, as I’ve read the Dirty Reiver packs in more climbing than Fred Whitton 
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Reasonable week for me, despite starting the week with zero energy and motivation
14hrs 40mins
3 swims - 12.5km - one interval focused, one mix, one long P&P
5 turbos - 7hr 45m - one short session with intensity, the rest all at 60-70% FTP
3 runs - one intensity session on the treadmill, two outside (9.8 / 11.5 miles)
Still struggling to run, but being 5kg heavier isn’t helping
Not sure what to do diet wise, as did some simple tracking this week and was about 1000kcal under on about 3 days
Next few weeks have interruptions as GF is down or I’m up there, so evening sessions will need to be 2hrs+ 
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Not as big as @funkster 's week, but it’s been the biggest week for a while for me. 12h as:
6 swims/ 10000m / 3h
4 rides/ just under 92km/ 3h50m
6 runs/ 61km / 5h10m
Mostly zone 1-2
@funkster I reckon those 14h weeks should shed those extra few kg pretty quickly?
haven’t any scales here but there will be some in the clinic, I’m interested what a month of clean living (no beer) might have done here. Probably find I’ve gained weight too, that’s what happened over here last time 
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Remember many adaptations to heat add weight - could even be a couple of kg
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16 miles for me today, using the 9min run/1 walk pattern you guys recommended. So thanks for that advice, definitely helped and I think I’ll feel the benefit of it tomorrow. Still hurts like hell, but not as bad as it would have been otherwise.
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Didn’t manage to get out yesterday, and have been aiming for 5 B/R a week, so doubled up today as was only on 4.
80 min zwift before breakfast. Ticking off a route, so put in some differing efforts of varying intensity. Actually tired my legs out more than expected. 192 AP 209 NP.
Went for a walk with the fam and was trying to avoid getting home and just eating. So went out for an 8km run.
Focussed on super (for me) low hr, under 160, but moving as efficiently as possible.
Ended up with a pleasing 4.39 pace, 155 bpm and 90 m elevation in that 8km. Perfect Wales prep.
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Fucking madman without gloves!
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One hour static bike finished the week, normal power out put 192w / 700 cals but hr down to 142 average now, certainly felt easier today.
11.5 hours this week, some faster running in 1 km repeats and all round improvements in most of the 8 exercises. Even burpee jumps seem easier and no bad back ! I’ve enjoyed this little journey but it will be over soon.
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Original plan today was something like 2 hours of running but wasn’t really in the mood and I’ve had a niggly leg for a couple of days so reduced it to 14K, which actually turned out alright as I manged to do it in between showers! Although I did go to the gym later for 20 minutes on the Wattbike and rounded my weekly running up to 40K with 2 *1K reps 
So a steady week really, 140K on the Wattbike & 40k running which adds up to about 7:30. A few hard Zwift races and although the parkrun was hard yesterday it wasn’t flat out.
The return of the cold weather isn’t helping but hopefully keep ticking over.
I did go within 1 metre of the pool yesterday when I went for a quick sauna, that counts as swimming right
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I am done with the cold. Last weekend was nothing more than a dirty tease! Wind was bitter all this week. Do one winter!
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Agree. Was really nice the other week and its proper chilly today
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Yep, I’m hoping that after this little chilly spell for a fortnight or so we’ll really start seeing some improvements on a longer basis.
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Can I ask a quick question about sports massage during training? I’m looking at pre-booking a couple in, one for after my first 20mile and then one for after the marathon itself. And potentially might get one after my second and last 20mile too if I can afford it.
Some of the stuff I am reading online says to go for a massage the day after, others are saying it’s best to wait 2 or 3 days. Does anyone have strong views on whether, if I do my long run on a Sunday, I should try to get my massage booked for the Monday/Tuesday/Wednesday?
Friday - 2hrs (64km) @ 170w on the gym spin bike followed up with some paused deadlifts and other stuff. Inlcuding pistol squats which did completely did my quads in 
Saturday - An as usual spicy METCON sesson and then 56km on the Bike erg (168w)
Sunday - 100km Zwift then into a 10km run at 5min kms. Now I was utterly baffled as that run felt SUPER easy and comfortable. HR was under 150. Whether its my slight change in training regime or all the zone 2 running I’ve been doing or what
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