30 minute spin class at lunch.
Will swim tonight. Quite fancy the classic start at 100m. Increase every set by 100m until you reach 1,500.
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Putting my plant feed and wetting agent on my baskets and pots ( before the flowers go in this year!)
Hic!
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My calf is still tight but I never feel like doing anything when I’ve been to Newport. It’s not a massive trip, about 2.00 -2.15 each way but it’s an early start and I always feel wiped out.
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Know what you mean. I’m the same. Been up to HQ today, 1.5 ew. I must admit though, I’ve more energy than usual now that it’s sunny and light outside. But currently that just takes me from ‘zero energy, don’t want to do anything’ to ‘can take it or leave it’ . I’m leaving it.
Hopefully when it’s a bit warmer again that’ll upgrade to being able to go out for an hour after an in work day! 
I’m just stood in my greenhouse looking at our plants in the last of the evening sun. Strangely therapeutic!
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This weeks long run ticked off. Half decent jog in the sun, legs feeling it now though, all three kids are in bed (at least for now) feet up time with a beer!
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I was thinking of you today. I was listening to a podcast with Fi Pascall as a guest and she was talking about crewing some ‘Rounds’ and she holds the record for the 24hr Lakes challenge.
Given Justin’s efforts, I reckon a Round is tailor made for you!
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Swapped in threshold bike and time trial swim so 1.5h (hard)
3x10min at 273W was real hard.
Straight 1900m with PB. Working out some anger 33 and change good but maybe not good enough if I’m to do 30mins at Cotswold in six weeks.
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After a few beers and too much food at a work social last night, I’m on Zwift stalking @fruit_thief on Strava 
What a way to start the day 
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Yeah fruity’s had a nice little hit out this morning 
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Yeah just as a spur of the moment thing, decided to test the legs and arms over the different distances of a sprint tri. Was interesting to get some benchmarks.
Run felt fine.
Bike, confirms road bike is not at all aero, punching the times through myWindsock gives an estimated cda of 0.37 which I think is slightly worse than a house brick. 34kmh for 240W this morning compared with 37kmh for 210W at Cotswolds last year on the P2, both similar flat roads with no wind. There was one road junction on the loop this morning that I had to brake for mind, 2.5km loop so 8 times & that probably knocked a little speed off.
Swim, bit slower than hoped, just need to try harder I guess 
. Dark art.
On the plus side I now have that whole body relaxed feeling that only seems to come from a decent SBR & the likelihood of an afternoon nap is about 90% (it’s the weekend here)
edit, want to pick up a set of these but they are currently out of stock at local Decathlon
feel like fitting those plus raising saddle 2cm and putting it all the way forward should make quite a difference hopefully
SpeedMax guy I rode with recently has similar build and he was getting 40kmh from 230W 
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Eid Mubarak
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Well done!
What was your total time?
500/20/5 ?
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What I hate about resuming weight lifting after a break is the next day, is it DOMS, or have I angered my injuries?
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12mins / 35 mins/ 20 mins for 750m / 20km / 5km
Very leisurely transitions including a full change of clothes and a coffee so the whole thing took 2 hours
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Shifting !!
I’m hoping to be within 10% of your bike and run this year, swim… 15+. !
Enjoy your rest
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Easy trundle on Zwift to save my calf. Did the Douce France badge.
24.6km, 45min, 188 av watts.
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Gentler week
Monday - driving on the M6 
Tues - 4 mile run (funny headspins 
- think it was those monster drinks - unsettling though) & 15 mile easy bike
Wednesday - 5.5 mile run
Thurs - 18.5 mile easy bike
Frid - 5.5 mile run
Sat - 8 mile run
No big rides - Sunny but the wind’s been obnoxious all week.
Hope to back up to easy 10 mile runs in a few weeks or so.
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This week has been arms only and no legs or hinge movement, cos coritsone injection rest.
Seated ski erg - rips your core up rotten, still managed 2:20 500ms pace over 3.5km on intervals
Arms only assault bike - Fucking grim! Makes you actually push the arm bars and not rely on legs! Did 4km in 8mins at the end of an erg interval session, which included 30 sec on 30 off for 8 min seated ski and then the did same for the assault bike finishing with the 8min all out no intervals.
Tempo supinated row - Very very forearm pumpy! Veins were out!
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Got my bike ready to go outside
Sun went in so I ducked that right off!
So… endurance swim day
125 l 2.5 k baggy shorts, no pushing off the wall
11 mins per 500. Just over
5 mins rest packet of shot bloks ( all I had !)
125 l 2.5 k tri shorts, pull buoy big push off the wall 10 mins per 500 just under.,
Lats are sore now!
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Looking like another no train day for me. My hopeful gap was taken up by work. And my remaining gap is gonna consist of walking to the town with the youngest to buy wine and takeaway! 
Hoping for a few hrs on the bike on Sunday at least 
. Maybe a short run if the stars align tmw.
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