45 mins on Zwift, very easy. Two badges in Makuri Is. Sprinter’s Playground and Farmland Loop
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Have had a decent start to the week so far.
3 x rides, where i’ve signed up to Fulgaz and have now completed a complete run through of the Wales course (across the 3 rides).
Plan is to pretty much do all my indoor riding on that until Sept now. Though i still think Fulgaz is a bit crap; certainly is for the IM Wales route - the elevation (and thus resistance) is stuck a good 10 secs behind the video. As a result the climbs are over too quick, as it thinks you’re still doing 60kph from the descent into the hill for example. But, it’s good to remind myself of the course - i’m not taking any heed to the time or kph on the software. But i am starting to plan key nutrition points, bad corners etc.
1 x swim - nothing to report.
2 x runs today. Went for a short 30 min jog to see if my suspected piriformis issue had gone. All good. So i thought i’d give my ass a break this lunchtime and go for another really relaxed, steady run. 12.4km with 207m elevation still.
Plan to swim tomorrow before dropping my car for a service. Hoping to get a 3-4hr ride on Sat.
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10 press ups
10 sit ups
10 squats ( no weight down to 90)
Repeat x 88. ( unbroken)
90 mins whilst watching the Tour de France which is really good this year, not left house for a few days now.
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And here’s me thinking “Oh, a workout of Mungo2’s I might be able to do”
Yeah. Nah.
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Swam. Again. 5k so far this week. I’m not sure at what point the threshold is met to count it as swimming 
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Lol
We’re all good at different stuff on here
I look at other peoples training / race results and think “ are they telling the truth?”
But you just know they are.
Start small and build up
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I don’t. I’m an habitual liar.
Or am i?
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Yes
No
My head hurts !
Your runs are on strava
Bike … we believe you
Swim… who the duck would lie about swimming at that pace ( same as me!)
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25kms ride home. Steady with a couple of efforts.
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@Mungo2, you’re insane.
@Adam, hope you feel better number 1.
Anyway, IT band problems persist.
30 minute spin class at lunch.
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I’d be elated with it, I just need to chop my username in half
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If this carries on I’m going to need to change mine to bobbing.
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15 wall balls (5 kg ball 2.5m target)
X 60.
900 total.
Technique improving
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Did a super short Zwift TT last night. 2.5 mile smash. Managed to set my highest ever 5min power at 374W
And when I weighed myself this morning I was 78.9kg which means at my 316W FTP I am at 4.005 W/kg. Obviously, this is absolutely exact and I can definitely say I am >4W/kg now. Awesome
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Nice! 
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Gym this morning.
Rowing, 2x2k, r2:00
S&C, 2 sets each of…
Donkey kicks, clamshells, bridges, sumo squats, calf raises, side planks.
Will swim tonight too.
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Final training session on Sunday before HM a week on Sunday. What would you do for final prep?
- 10 mile race (round up to 21k with wu/cd)
- 20k progression run
- 20k 5k easy 10k hm pace 5k easy
0 voters
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There’s absolutely no way I’d be racing 10 miles a week before a 13 mile race. That’s crazy talk.
The 20k prog, of not at silly pace and you’re well versed in longer runs would be OK. But not if it’s too fast or you’ve not been running over 20km much.
I think the other option is the best bet of the three. 
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Thanks
I’ve done the HM 3 times now, my fastest was the day after a swimrun event.
Week after the HM I’ve got an oly triathlon, hopefully that’s not crazy 
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Sun: 22 small hill reps run
Tue: 1 mile swim
Wed: Bike tempo 2h45m
Thu: Run tempo 1h10m
Fri: Bike slow up to radar to see sunset (with rucksack including coffee stout and a nice golden ale, some chocolate cake, and some salted peanuts). It was actually a bit fresh up there with big windchill.
Knees feeling it this week, not sure whether that’s the damp weather or perhaps they need their 2 yearly 3 x injections of dextrose
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