Gym again yesterday.
Rowing, 15 minutes, rest 2 minutes, 2:30 minutes.
S&C, 2 sets each of banded clamshells, banded bridges, sumo squats with a kettlebell, hammer curls with a kettlebell, military press with a barbell, side planks.
Had too many beers yesterday afternoon, rest day today.
utterly wank ride 
48km in 2:20.
Did Sponds Hills (485m of gravel track)
Headphones broke before Iād set off.
Garmin head unit died within 2km.
Walker shouted at me for being on a fucking cycle path.
Slashed my arm to bits on an overgrown gorse bush.
Slipped off into a sidings of nettles.
Gashed my tubeless tyre.
Went to get my spare tube.
Lost my fucking spares bottle somewhere.
Ginger descent to a track pump at coffee shop.
No good.
A very ginger 15km home on the tyre insert.
Back for a nice 2hr walk to not find my spares kit now.
Went to pool. Had forgotten my watch. Had to use clock on wall like a caveman. Realised my mental arithmetic skills are absolutely shambolic and I definitely need glasses to see anything that far away clearly.
No idea how fast any of my splits were but letās just say they were all PBs and I can have a Chinese.
25 x small hill reps run (ran?).
A bit tepid where I live, hill reps about 50m from house, still wore baseball and helly beanie, 2 helly tops and OMM waterproof top and shorts.
A circuit with myself and 11 ladies this morning!
Free with gym membership ! Hyroxy ish so good.
140 kg ( two of me ) sled push,
10.5 m every min on the min for an hour. ( 60 passes!) this afternoon.
Finishes a 14 hour week, highlights include a full distance swim, a hyrox run through, a good brick session, hour bike record and lots of core and strength work.
By far the best but was a short boxing session with a lovely young guy who never stops smiling despite facing serious problems on a daily basis .
Worst bit was potentially loosing thousands of pounds in a 15 min phone call but thatās life I guess.
Stick at it
Early start for me today and got out for a 90km ride, back by 8am. Shower and a snack and then down to junior parkrun with ylthe youngest. Luckily eldest didnāt want to run today! 
Did one of the popular local climbs - Mamhead - in a bigger gear then normal. Wasnāt aiming for a fast time, but getting used to the TT style grind so kept it in 25t or smaller. Felt pretty decent today.
Took it steady on the flats/rollers etc, but not backing off too much.
Only 7hrs 20mins though this week. And no swimming again. Need to get out twice next week, and schedule is looking a bit more friendly.
Still, more miles in the bank. Feeling fitter, but still very much like this IM is gonna be a sufferfest. But I guess they always are!
Remind us all, how close to the sea do you live
Haha!
Tbf itās been very windy all week and the sea has been super rough and choppy. Also constant fucking pollution alerts thanks to South West Water 
The sewage is so annoying, one of our local beaches which is really nice and often gets excellent surf has had some pretty disgusting water in recent years.
I think the river where I swim is probably nicer if you want to take your chances with the pike!
Very average week for me, although Iām going to say the cycling was quality rather than quantity. Several hard Zwift sessions and even the ride today was something like 195W AP for 2:20. So Iāll take it all as positive.
5 swims but a few were barely 1K, although it did feel like I was getting a bit quicker, but that might be because Iām not as fatigued with not running.
Still no running, just the 2K test on the treadmill until the leg started playing up. But Iām keeping up the treatment on it and I could add a bit of time for the weights etc. Iāve been doing on it.
Think I was just over 8 hours in total. Need to try and improve a couple of things this week, might try the cross trainer or something instead of running or maybe hiking.
Just under 10 hours sbr for me plus another couple of days in the mountains. Garmin status is recovery. Disnae much feel like recovery 
9hrs 8 mins - so easy exercising when you want at the pace you want instead of following a plan.
Iād only say the 15km easy pace run on Friday morning was hard, but only because Iām post iron bleurgh and my toes hurt.
Post RttS recovery week - one hour run today with Mrs T and that is it
Back at it next week
Just over 9 hours last week for me. Lots of threshold running including a HM race yesterday. Iāve tried to include harder sessions; I donāt think Iāll ever be able to have a polarised week 
Been doing mainly steady slowish running in the heat, so went to the gym last night to see how the legs felt on a treadmill at a faster pace.
Plugged in target Parkrun pace. Got to just over 3km at target pace & then blew up. Which seems about right, as thatās what normally happens to me in an actual Parkrun too 
Just glad it wasnāt much worse.
Havenāt run up a hill in 6 months either, itās so flat here. Well, apart from sand dunes. The local running club do a hill rep session, but they (honestly) use a pedestrian footbridge over a highway called Al Furiosa Street and run reps up and down the steps.
Trained twice today.
Up early, 7.2k lumpy run.
30 minutes. 156m elevation.
Lunch, 30 minute spin class in possibly the most humid room in the world.
IT band didnāt hurt during, but sore now. Hopefully Iāve turned a corner.
Are you an ambi-turner?
After a few months of mainly cycling (and 2 weeks off doing fāck all), sick of finding myself back at the beginning after covid and a few injuries, Iām making a concerted effort to re-locate my running legs good and proper.
However finding it totally joyless at the moment Iām keeping the perimeter close to my flat - within that running up and down as many hills as possible. Which seems to be paying off. Around the university by mile 4 I can do some serious damage and thereby not have far to trot home before everything collapses.
Goal is by autumn to be back to my hilly 11 milers comfortable, and then build a solid base for a spring marathon next year. See how it goes
Today - 8 miles
Did a sweet spot work out on the trainer at lunch. Want to sleep now. Nodding off at the keyboardā¦.
