7.5mile easy run this morning. Need to build my running back up but this is good enough for now
I’ve now put a training plan together for next years Deca Iron which I think is mostly sustainable. Will be aiming for the 10x1 (1 a day) format as I think it is much easier to fit the training in for this. Will actually need to venture to the pool for the first time in a few years at some point
8 mile canal run 
Legs not fully recovered so made a meal out of it -compared to when I used to eat miles for breakfast
Sweated a bunch today too 
5km treadmill run in 29 degrees.
1.5% incline. 1.5km easy. 1.5km hard. 1.5km easyish. 1km flat out.
Sweaty AF.
Body not happy with that, readiness score of 1!
Taking it easy today, feeling really groggy despite a fair amount of sleep.
Familiar theme here …
It was raining. Again.
So I went and did the Yorkshire Three Peaks.
8:32, 40km bang on.
Such glorious weather 
Saw 14 other people all day 
Decent time, that.
The question is, who took the photos?
Raining? Yorkshire? …?
One of the 14 obviously!
That’s what my Mum said
iPhone camera 10s countdown innit 
Strategic placed rock works wonders 
Managed a session I’ve been avoiding fur a bit but today
1 km run t mill 1% 12 kph. - 30 burpees chest to floor
X8.
Actually wasn’t that bad to be honest, think I’vetweeked my calf though not great for my park run debut on Saturday, run/ walk park run acceptable ?!
7.1km lumpy run this morning.
31 minutes. 90m elevation.
Unless you count kite flying with LO, then a big fat nothing.
Got out for a nice few kms on the coast path this morning. Not quite sure how, but I don’t recall this section at all from when I did the Arc a few years ago, because it’s stunning! Must’ve just been head down, race mode! Admittedly it was Feb, so maybe a bit more miserable last time!
Views 
Decided to use a Zwift race as a 20min FTP test last night. Managed to hold 332W for 25min to up my FTP to 322W. Didn’t care that I was on the front most of the race so rolled in 20th place but I’m guessing it might have made it slightly harder further back.
Very pleased with the way my bike efforts are going currently.
15km run toward work the train. Left too late to complete it on foot despite apparent prep night before.
Vision blotchy now for second time in a month. Need to see a doctor.
Edit
Avg moving pace 5:40 so much faster than previous runs in even if the distance ended early. Some kms at 5:20/5:30, felt strong.
Used one gel, in expectation of the full 21.1km
Don’t look at the pace! 
Got properly lost twice (which is quite an achievement considering I was never more than 7km from where I grew up)! Had to hack through loads of brambles, the hills were muddy AF. I wondered why there weren’t any gormless grockles coming up Ebor out of Wookey Hole. Found out when I hit the bottom, completely flooded mud bath!
On the plus side, discovered a stream I didn’t know existed and apart from bits in Wells and Wookey Hole, I didn’t see another person all day. Bizarre!
9 mile canal run
Getting back to the old ways
Roads shut off now in readiness for the cycling. Nice running down the empty street bits
Little 15 minute splash in the sea as the sun was going down. No goggles and baggy shorts, just a bit of fun.
Sea temp was lovely and the water almost milky to look at. Everyone says it drops quickly at Nice and yes, yes it does - less than two metres out and I couldn’t touch the bottom - very calm sea today though, loved it
