Goal Pace Run was just a short jog in the muddy woods squeezed into a 30min lunch break. Swim was a solid club session though.
200m Skips only did 133m IM though.
Main:
33m fly 100m fs
66m back 100m fs
100m breast 100m fs
…200m IM !
Then repeat!!…we didn’t get to the second 200m IM. Strange that. 
6km run first thing.
Pan flat. 25 minutes.
45 min bike 1000ft up to local radar station at 2400ft and then back. Not as fast on the descent as usual, bit twitchy like.
No major swelling, recovery going well.
Half tri X just over 5 weeks away and counting.
Got out for a run in the sun today. Wanted to do some sort of effort, but the legs didn’t feel great from the off. Probs a combo of actually putting together a reasonably decent last 10 days, and and S&C session this morning (considering i’m as weak as a kitten, even just 30 mins takes it out of me!). So effort was much higher than expected pace.
Ended up settling in to the session so i ran it as a prog for 8km. Took a 1 min rest and then ran 8km steady back home. Weirdly for the steady session it was the opposite, and the pace was much higher than expected for the given effort. Ran it all on effort only today, and just monitored HR and km splits to see what was happening.
Guess it kind of proves that warming up does work, as i struggled to do a downhill 4.15/km from the door, pushing a little bit. But then i ran a 4.15/km along the seafront, a couple of kms after the prog ended, and was absolutely cruising not even breaking a sweat. Weird.
Still, happy with that as an overall session.
I’ve found that no matter what session I’m doing, after a static/dynamic warm up, that first km has to be over 6mins. If I’m going long I’ll even just walk it.
I can still feel my calf and have taken the risky decision not to run today and do some S&C. (and clean the moto). I’ll try an very easy 30km tomorrow and see where I’m at. I’ve barely run in the last 5 weeks and any vert work has been less than zero.
Need some major 
next week but I can’t afford not to take the recce opportunity.
Well that didn’t really go to plan. Nearly 18km. (not sure why it wasn’t but I don’t have OCD about these things). Did 13km to parkrun then ran around fully loaded with LO. My plan was to run after parkrun to get to 30km but 2 things scuppered me.
The first was that I simply wasn’t feeling it and could feel the calf a little (that might be in my head now) and I did ask myself if there was anything to be gained just a week out?
The second and more of a worry is that I developed some pain in my left little toe, which had I gone longer, probably would be a blister. It’s a worry because I’ve been trying the Xodus Ultra shoe and really getting on with it feel wise but if it’s causing a blister, I’ll go back to the Speedgoats for the race. (which I’d rather not). Hell of a time to be in a quandry about shoes but the SGs have never given me any type of blister. arrgh
Any ideas as to why I’ve got this ridiculous tss score?
I thought maybe my run zone may have been out in the settings but that looks ok?
Your threshold pace is wrong in settings. Your IF is over 1 so you have run higher than your threshold for 2 hours, which is all but impossible
That’s what I thought too but it’s set to 4:10 p/kms
Ah have you recorded it as a bike? The TSS should say rTSS with an option to change to hrTss. Although if it was a bike workout it would have Average Speed instead of Pace.
Is there any option for rTSS?
I think it’s picking up the running power from my watch and using that. I’ll have a Google
ETA - there’s a drop-down box and you can then select rTSS or hrTSS
Now gives 91 for hrTSS or 160 for rTSS
Ah yeah proper TSS only comes from power meters, thats why it looked like a bike workout, forgot about running power. I dont have that
Yeah, I’ve paid running power no attention since upgrading my watch - the numbers seem bonkers high if they’re comparable to cycling numbers which I suspect they’re not - and I’m not using Stryd (?!) so I don’t care, I’ll stick with hrTSS - just need to go over the last months or so worth of runs and change that setting back
That’s annoyingly dropped my CTL 
bugger, should have spotted that earlier
Your new Garmin could be doing the running power as you say and that’s influencing it?
I’ve noticed my 965 has some kind of random number generator for running power that seems to be massively over what I’d be doing for cycling. And while I appreciate power is likely to be higher running this seems massively over what I’d expect.
Maybe that’s started getting uploaded?
Yeah it seems to be. Todays run for example, was 358 watts avg 
I’ll see if there’s an option to turn it off
Swapped them all over to hrTSS now
Full kit test for me tomorrow for WS
Am going to feel a bit of a dick in the hat (wide brimmed hat with space to stuff ice while navigating the canyons in 35 degrees for WS - Sandstone Trail in Cheshire tomorrow at maybe 17 degrees at hottest), but still, it’s got to be done
Made my mind up on shoes (for WS) - going to take 2 pairs so can change the first after 30 miles if they have got wet and muddy due to the snow/run off in the high country
haha don’t talk to me about hats. I just bought this one and tested today (without the sahara bit).
https://www.buff.com/gb/pack-sahara-cap-buff-grevers-light-grey-light-grey-125340933.html
I have the Salomon version in M/L which is a touch large, so ordered this one from Buff (couldn’t find the Salomon one) inS/M and it’s a touch small 
But overall, I think the Buff one is better.
Good move with the shoes. How many crew do you have?
Check out this bad boy https://www.salomon.com/en-gb/shop-emea/product/s-lab-speed-bob-lc11116.html#color=74419
Crew of 3 - Mrs T, Miss T and junior who is crew/pacer for 38 miles
Mrs T is going to take over pacing duties at mile 98.9 (in reality we will run all of the rest together) but means she can get a pacing number to take home with her
I think we are going to meet at Robinson Flat (mile 30), Foresthill (mile 62 where son will begin pacing duties) and possibly the river crossing (mile 78) before all meeting at Robie Point at mile 98.9.
Crew T shirts designed (well in my head) and will order this week
Nutrition strategy also gets a road test tomorrow - trying for 500ml of Tailwind and hour with Ensure’s in drop bags and whatever I fancy from the aid stations
Head torches for me and the lad sorted with spare batteries
Can’t decide whether to take my GoPro - one the one hand, it would be great to make a film for the memories on the other side I have never made a proper film out of any of the times I have taken the GoPro, my editing skills are rubbish, adds to the weight and also something else to worry about. On balance I think not.
Trying to minimise weight - no compulsory kit so other than Tailwinds and maybe an emergency foot care kit, I think will leave everything else. Perhaps my phone for some photos ?? Might take a small bottle of Robinson squash concentrate to make the drinks a bit more interesting.
Fresh socks at every bag drop to try and keep my feet dry - will be lots of mud and stream crossings especially in the first 30 miles.
No longer than 3 mins in any aid station with the exception of Foresthill where I might try and eat some real food.
Think that’s about it:thinking:
5 weeks today will be in Tahoe. 6 weeks today @p00key and I will be 5 hrs into the race just having left Duncan Canyon aid station if we are 24 hr pace
Sounds like a very comprehensive plan. I’d try and take some pics on the phone, just for yourself if nothing else. I’m really guilty of not taking pics as I go. (it’s not like any podiums are in danger!)
That hat looks the business. I like the idea of a bucket hat but the drawstring would drive me nuts I reckon! How do the aid stations/parking logistics work, plenty of room for everyone?
I’m going with Mountain Fuel Raw for CQ
Tends to be a bit of a hike into the aid stations for the crew along dirt roads - and very hot for them so encouraging the to do some sauna training as well
