Stick at it !
Your on “ Gary watts “ there
Your much faster than that, good to see you doing a bit
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Yeah, off season is over now!
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I notice on race day my heart rate takes ages to settle after the swim, so might be a bit of that too unless you do a lot of swim to bike work.
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Na, I typically swim in the evening. T1 here though included a post swim shower and drive home. I also only swam 800 meters.
Perceived effort wasn’t high on the bike and I wasn’t going to push but I was surprised how high that HR got. It did though settle at around 135bpm - a good 20 bpm higher than normal though!
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10km classic roller ski. Something new. No brakes on the things. Rather scary, but a full body workout.
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Nice! Always fancied a go at that, except for the thought that I’d probably fall off and maim myself.
is it easy to stay upright?
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I was cycling up Sa Calobra a while ago and overtook a guy roller skiing up it. By the looks of the group it certainly keeps you in good shape!
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Not too hard just to stand and trickle along. Maintaining balance can be harder once upping the pace, and as I said, NO BRAKES. There are 2 types, classic and skating. Watch out for small stones, the wheels don’t go over them, but stop dead. Great once you get in the flow though. But, I’m only been out about 4 times so far.
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did some sessions on rollerskis some years ago at Dorney Lake - the flat smooth, traffic free roads around there are ideal for it. We did look at buying some to go along the Prom in Eastbourne when we lived there but decided there would be too many people getting in the way so abandoned the idea. Should have done it in hindsight.
It gives you a cracking workout
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Mr has a pair. The first outing was hilarious as he flailed towards a parked car. The cycle lane around Annecy was great for practice. He doesn’t use them as much as he should but they’ve resurfaced the TPT near us now which will be good for them.
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8 mile run 
Instructed to run 6 @ 8:10 and final 2 @ 8:05
First 2 miles at 8:10 before surging unintentionally between 6:35 and 7:10s till mile 5.
Dropped to around 8:00 and then at mile 6, thought fuck it and ran 6:35/7:10 till mile 7 when collapsed and limped half a mile at 8:05 as intended 
( nuts I could run … is it a 6:20 mile average? in 2012 for a 2:47 marathon - don’t think I can even maintain that for half a mile 
)
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Maybe shouldn’t have bikes am, maybe the fact I knew I didn’t have a time window big enough for my target 22.5km @6:07/km. maybe the rain.
Either way I decided to do easy pace, run by feel and cut it short. Still a good running week.
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22km run around Delamere Forest to recce the half marathon route for the Delamere Half Marathon next weekend - with Mrs T and Oska
Weather was glorious - 11 degrees - occasional light breeze and clear blues skies
Loved it
Should keep him quiet for at least half and hour
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Concept 2 erg’ 3x 2k at 22 spm, followed by Elvis leg weights. (squats and mucho leg work)
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Were you all shook up?
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About 8 hours for me this week but massively helped by a 3:30 (30K) jog around Ullswater yesterday, only 1 other run though.
4 Swims but only just over 4K, the rest was cycling.
Doubt it will be that much next week, especially after giving blood today.
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Only 5hrs 12m for the week thanks to the pool closures and laziness so I think I can call this a recovery week.
Just over 3hrs running though which is my main focus.
If I can keep it going through Nov Dec I think I can say I’m back on track.
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12 hours this week.
Enjoyed being back in the gym.
2 x hyrox sims
1 muddy park run
Lots of strength
Even managed an hour swimming in 15/30 min blocks.
Steady away
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Couldn’t be bothered really this week. It’s been half term though, so busy with the family. A 30km run saved mileage and still ended up with 55km run, giving me a 4 week average of about 59kms. So I’ll take that.
Starting to feel a bit more run fit which was the goal. Just need to hold things steady. Maybe get some more vert in.
Bloody sick of all this rain though.
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