First swim in “Improve Your Pace High Volume” plan at lunch.
I’m bloody knackered, couldn’t find my coat to leave the office! 
20x100 shoulders felt that. Moderate pace not impressive but was consistent.
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Sneaked an oly into a school (half) day
ran 10km at breakfast, swam 1.5 before lunch, 40km round trip commute to afternoon shift. All pretty steady.
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Nice. Love a tri(ple) day.
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Blimey Fruity, you’re half medic half semi-pro affflete.
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Haha hardly. It wasn’t normal behaviour to do all 3 in one day, which is why I mentioned it. I have however covered 160km bike commuting in the last 4 days. Really enjoy it, can’t describe how much nicer it is to go to work on a bike than in a car. It just feels like engaging cheat mode, as I’d do it for pleasure anyway.
Got a bonus 2km in today as forgot my helmet & had to go back for it. I wear a cap under the helmet to keep from getting sunburn through the vents. Put the cap on and rode off without the helmet. Realised a few minutes down the road. Weighed up for about half a second whether to take the risk, but then thought nah & went back for it.
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I did that riding solo on the velodrome last week after forgot I’d taken it off. Once realised couldn’t not think about it, was discomforting even for just a few laps
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Up early, lumpy run. Winter is definitely on its way.
7.2km. 31 minutes. 93m elevation.
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5km easy, something is still not right in the rib dept. Hope the Dr calls tomorrow as planned.
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Interval run day but I’ve canned it. 6x800 is a slog anyway. Looking forward to swim day tomorrow.
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Inspired by fruity and a work enforced rest day 
I managed a full house today, short distances though
7K run
1.1K swim
25K Zwift
Mostly easy with some spinups on Zwift
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Mrs FT is doing a relay run across Qatar next month, her leg is 11km. She has never run that far before, but has been following a 10km training plan. It’s going Ok, reckon she is on target for running it in about 65 minutes.
This morning her prescribed set was 15 mins at zone 2 and then 5 x (1 minute zone 4, 2 minutes zone 1) then cool down.
I ran with her, about 7min30 pace for the first bit, then about 5m15 pace for the Z4 efforts. After her Z4 minute, I put in a Z4 minute of my own while she was walking, then we regrouped & went again.
I’m really happy that she wants to do this & am trying to offer just the right mix of gently supportive and Rocky Balboa 
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I heard you like 'em tall 
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Averaged 1:40/100 in this test session, was okay maybe could’ve gone harder.
A bit of traffic fucked up things so went for solid effort rather than all out.
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Two sessions
Am
6x 1 km runs with stations in between
He threw a whitey pushing the sled for the first time … it’s quite shocking flat out to be honest.
Time 1:04:59
Av hr 132
Runs were slow
Pm
Went back and did it again
Exact same session but by myself
Slightly faster running
Time 57 mins
Av hr 136.
See how the ankle is in the morning
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Trained twice today!
Lunch, 30 minute spin class.
Tonight, 3 x 600m swim, r 1:00.
First swim in 3 weeks. Breathing fine, stroke not fine.
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Another early one in the books.
Gym.
Rowing, 10 min, rest 2 min, 5 min.
2 sets each of donkey kicks, banded clamshells, banded bridges, sumo squats and calf raises.
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Dunno but you might want to check, sounds like something which might have been banned in the latest revision of the Geneva Convention.
Just putting it out there, this is an open forum and you can’t be too careful etc
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No idea what’s going on with me at the moment. Waking up each day feeling like I’ve finished an iM. Knees aching, general muscle fatigue and weirdly my hands and joints feel odd and hurt. Almost feel like my hands have swollen up but look ok.
Ultimately sapping any enthusiasm to actually train. Just being trying to rest but it’s odd. I don’t feel ill, not sure if it’s some lingering effect of covid or some other bug I’m fighting
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Starting to get into static bike training with watts rather than hr, very different.
Today was 2 mins @ 140 W ( 2 w per kilo )
1 min @ 280 W ( 4 w per kilo )
X15.
Av power bang on 185
Av hr 149 so there’s more I would hope.
Good session.
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