Back to the normal 12 last week, did hour bike/ hour run three times in 8 days, the hyrox PFT and some strength / swimming…
Sun is out !!!
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Erm … you fail to mention the thunder, lightning and hailstones we’ve had this morning 
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Only one 9 o’clock in my day now !
Yep windy, wet but sunny here.
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Good work Anna 
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45 minute spin class, that’s ya lot.
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30 min spin, cos I’m weak and couldn’t face the thunder / hail / lightning / snow / rain and walk to the pool (I refuse to drive as it’s only 1km away)
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Hour bike 200 w
Hour run 12 .1kph
Hour swim 2.8k… ish
Failed on the swim
CRAMP ! But got to 48 mins and had to Jack it.
A very tri start to the week.
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Nothing today, neither back or knee recovered as well as I hoped but we’ll see tomorrow.
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2.2k swim. Tried to focus on form and some toy action/drills, alongside some of @Hammerer’s ‘take home’ sprints
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Did a very hard (for me) VO2 session on the bike yesterday. Wasn’t anything extreme but I did a lot of it in aero which made it harder. Plus I’m weak AF at the mo. Had proper wobbly legs getting off the bike.
So i did an easy spin on zwift at lunchtime as I knew I was going for a social run with mates this eve. Mate has a new event lined up this year - another lapped one, but this time only 6 hours on a nice flat loop around the new estuary area. Very scenic.
But stupid old me got (easily) goaded into the planned spicy 2nd lap (of 3) despite my legs being in bits from yesterday. Ended up have a proper fight with one of my mates, and boy am I paying for it now!
Still. It’s all good training and there’s no way I’d have pushed at all on my own. Got the CR as well which is all that really counts!
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Only 6 hours !
As you do.
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Oh that wasn’t tonight. I meant that’ll be the event in November. We only did 3 laps tonight - about 4.2km each (plus I ran down and back to make it about 17.5kms tonight).
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I got that it was the “ only 6 hour “ comment that sparked my attention
Well done on the bike effort
Amazing how many people set there ftp sat upright then try and hold the “ required “ watts in a completely different position … then wonder why they can’t run ?!?
Stick at it
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Think I may have been a tad hasty though. Been having really low level achilles niggles after a few runs. But cracked on tonight and now it’s deffo a bit more sore.
Unsually (for me, when comparing to past achilles niggles) it’s really low on the tendon, closer to the heel.
Guess I should probs take a week off running and start a heel drop/raise routine. Keep plugging away on the bike for the rest of the week. See how it goes.
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And some yoga stuff - the only thing that really sorts my achillies out (like you v close on the heel)
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Sometimes I feel pain lower down in the achilles, but it’s still actually calf (and specifically soleus) issues.
I can’t remember exactly what the physio said, but its this sort of phantom and transported pain…
…. Or it could just be a genuine Achilles problem.
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Seeing as it’s not raining, I walked to the pool and swam. Again.
A certain demographic in the pool this morning 
(Huub buoyancy shorts, Form goggles and IM calf tattoos)
5 x 300m
Pull, paddles, free, paddles, pull
That’ll do nicely. (Let’s not talk about pacing, yeah 
)
Swim training?
Completed it, mate 
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Also know As non-swimmers who insist on being in the “fast lane”.
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Luckily, this was Probably 1:40-1:50/100m pace, so not too bad.
But don’t know “etiquette” such as; not blocking the black plus sign at the lane end, feet touching, turning in front of quicker swimmers, moving lanes when doing drills etc.
One bloke was in trunks and was doing 1:15/100m, which was a sight to behold 
(Not his trunks, just the effortlessness of his stroke and movement)
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