Good climbing session yesterday and 1:15 hr trail run this morning 
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12.5 hours last week
3 virtual complete hyrox efforts
Yesterday had an average run speed of 4:17 kms with easier adapted exercises but now firmly at 70 kilos and running wellā¦ ish.
A good solid week and now off on holiday ā¦ oh the joys.
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Trained twice today.
This morning, 6k run. 26 minutes, 75m elevation.
Lunch, 30 minute spin class.
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Gave this an initial whirl today. Hoped I might be able to turn them round on 3m30, just for ease of keeping track, and it turned out that this was just about the case. Although rest was closer to 10 seconds than 15.
Only did 12 today but that was because I had left it a bit late in the morning (8am) and the sun was getting strong. Could have gone on longer I think. Plan to try again another morning a bit earlier, with the aim of ticking off 20.
Mind kept wandering again.
planning a ride later, on the lit bike track after sundown.
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Time to flex to the local livestock on my lunchtime tun. Not worn this in years. 2009. Doesnāt smell too musty.
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You having beers at lunch 
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2 runs and a Zwift race in the last 2 days. The runs were not pretty but jogged round. Both 10k at not very fast pace.
Zwift race was more of a top up rather than flat out effort. On the London Loop. No problem sticking with the main group but a short kicker near the end had me working hard to catch up and then I just donāt know what to do at the end. I have nothing resembling a sprint so just watch everyone go flying - 15s power was 6.1W/kg (Cat B). Last of the front group.
Still enjoying the racing on Zwift but need to decide whether I actually want to train to be able to sprint a bit or just happy to keep improving my steady power
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Heute Morgen tat ich auch laufen 
Sorry couldnāt help myself, read your post bilingually 
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Trained twice again today.
6k grass run this morning (a run ON grass, not to GET grass).
25 minutes. 31m elevation.
At lunch, 30 minute spin class.
Hamstring is very tight, probably gym in the morning.
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Oh. Thatās a shame.
I mean, at the time you run, doing the re-up is probably gonna net a few extra bucks 
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2km WILD SWIMMING in The Dee.
20:16 WILD SWIM upstream.
16:14 WILD SWIM downstream.
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Bored as arseholes trying to do a proper recovery turbo. Falling asleep on the bike, watching the seconds slowly tick away.
Would rather be watering my allotment already.
Oh and also did a nice run this morning before work. Another new area to explore as was at a different site today. Loads of wildlife in the marshes. Kept stopping to watch though, then ran out of time.
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Finally back off the kiddy slope runs and a hard hill session tonight taking in some reps around rhe university.
Returned home with a full rendition of GNāR blasting out Sweet Child at Bellahouston Park where theyāre playing live. Heard the whole thing from intro onwards. Wish Iād got tickets now - was Ā£85. Oh well. Thatās the closest Iāll prob ever get to them alas 
Least the insane humidity has gone.
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Decided to actually do a planned workout on Zwift this morning. Whilst in general I am concerned with holding steady watts all the time it would be nice to be able to surge a bit.
So went with 2 by 2 zwift workout. Short set at 30 minutes with 4 reps of 2 mins - 1st minute @110%ftp and 2nd minute @130%ftp with a 2 min rest between reps.
Couldnāt hold on to the 130% for the last 2 reps but this at least gives me a target for next time.
Will see if I have time for a gentle run at lunch
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Gym this morning.
Rowing, 15 minutes, rest 2 minutes, 1 minute.
S&C, 3 supersets ofā¦.
Weighted bridges/sumo squats, military press/press ups, sit ups/an cycle.
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Turned a potential āfailureā into a good resilience training session today. Not sure why, but 4/5kms into my run today i had a major energy crash. Wobbly legs, funny tummy, the full shebang. To add to the annoyance my HRM must be low on battery as it was throwing out stupid numbers all over the place today. And it was way hotter and more humid than iād hoped - i thought it was getting cooler.
Anyway, couldāve quite easily turned around and gone home, as iād not started the looped section of my course. But pressed on and just dialled down the effort a bit. Figured that iāll be dealing with much worse in Sept, so need to get on with it. Luckily iād chucked an emergency gel in my pocket, so strategically decided to take that at the top of the main hill. Felt a bit better once that hit, but kept the effort dialled down.
Again took the choice to head out on the 2nd loop rather than turning for home, knowing that once committed it was another 5.5km with ~100m elevation.
Things started to go south again about 4/5kms from home when the gel had run out! Cue a pretty painful and slow jog back home. But again, just put my head down and plugged away.
On reflection i need to start thinking more seriously about pre, during and post fluids and fuel now. When iām doing my normal ~5 hours a week itās easy to do my 1-2 hour sessions straight out the door, any time of day with nothing on me. But now my overall load is increasing iām going to need to be more mindful of the recovery between sessions (e.g. i might end up going out in the evening and then early the next morning, so only 8 hours recovery between those sessions). I also ned to think about carrying water and fuel with me when going beyond an hour. Iām just so lazy and hate carrying stuff!!!
Still. More miles in the bank and ended up with a respectable 19.78kms @ 4:29/km pace with 300m elevation. So happy with that regardless.
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Well done mate.
Easy 7km walk for me today
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I was so so tempted to re post this on a few sites were everybody is trying ( most failing ) to run 4;30ākmsā¦ just one then a bit of exercise repeat x8.
Some are very poor runners and some have no idea of pacing at all ( a bit like triathlon!)
Thatās +3:15? Ish marathon paceā¦
You could have a very good run at Tenby just need to watch the fuel and fluids
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Iām trying not to get ahead of myself, but my run form is coming along quite nicely at the moment. But as we all know, the biggest factor will be what happens on the bike. I just need to get that to a standard that iām happy with and then to ride a smart race.
Main goal will be to run faster than my last Tenby, which i think was a 3.55. Clearly I have bigger aspirations than that, but weāll see! Iām being very conscious to try my best to replicate the course, but with more elevation as often as possible in training.
But iām under no illusions that it would take some doing to run that speed at the end of an IM. Iām just trying to lock in the effort, if not the pace.
But weāll see. Long time to go yet!!
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Double day of CBA 
I think Iām slighty under the weather, reasonable sleep but just feeling 
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