5th week back in training for me. Achieved 9 hrs so not too bad. Had 2 good 1 hr turbos and a 3 hr. Running is just ok. Finding it harder to get back into it. Not doing much swimming until next month.
Will be entering my 2020 IM in a couple of weeks so that will give me the focus I need
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Which one? Itās a long way out to start focussing now!!!
That bloody cold I managed to stave off for the 113 and all last week has finally caught up with me 
Massive sore throat and a heavy head meant I skipped a date with Chlorine this morning. Light winter bike spin in the thunderstorms this afternoonā¦
Will be Frankfurt again. Still got to try and have a good race there.
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Will be Frankfurt again. Still got to try and have a good race there.
ā¦and the definition of insanity isā¦ 
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Been a decent week for a few of us on here 
with excellent performances by Stennard & Matt today.
I did the Yorkshireman 70.3, conditions were pretty good, fairly calm early on although the wind picked up but overcast so not too warm either.
I actually managed to get 1st M45 not sure how that happened, all the fast lads must have been elsewhere, Iād hoped to be in the top 10 and was hoping I might sneak under 5 hours but my swimming has been poor recently and there was a 500M uphill run from the river to T1 which was always going to add a couple of minutes.
The swim wasnāt terrible, there was a noticeable flow on the downstream section, I got out in about 36:00, not great in the grand scheme of things but better than Iāve been swimming lately, I actually tried to relax a bit which possibly helped, and it was a lot warmer than last week in Ullswater.
As mentioned T1 was 750M in total and Poet will laugh at my 7:30 split, but TBH, even the faster lads were taking 5:30, and only a few sneaked under 5.
Was feeling quite good on the bike, the roads werenāt great but by British standards were a lot better than they could be, short of racing on a DC, there were no significant hills but a few drags and I did have a nervous moment going down a steep bank with a sharp right hander, thought I was going in the bushes but just got control as I left the road onto the gravel before the verge. The last 30K was basically TTāing, reasonably straight and just get your head down and grind it out.
Finished the bike in 2:33, although it was just over 1k short, but did have something like 700M ascent. AP was 230W, NP was 245W. I thought I was overcooking it but felt Ok so stuck with it.
Onto the run I was feeling fairly good, had a gel at the start and did the first 5k in 1:30 pace but knew it wouldnāt last, slowed it down a bit and went through lap 1 still around 1:30:xx pace. Was slowing in the second lap and was actually just trying to make sure I didnāt go bang, I think I should have pushed a little bit harder, and a sprint finish got me a 1:31:59 run, although it was about 300m short, so nearer to 1:33:xx, but pleased with that as itās the longest distance Iāve ran since the ultra in March.
Obviously just had a good day, didnāt feel wrecked or anything after, and could have ran a bit further but not at that pace.
Final time was 4:50:3x, about 4 minutes up on the next lad, although if I was in M50 Iād have been second.
So overall totals for the week are 3 swims ~7k, ~190k biking and 55K running, which did also include a decent session earlier in the week.
Jeff
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Great effort!
Good report too!
Some good races from the tri talk massive today, well done one and all
Good one Jeff. 
So good to see! Nice one JB!!!
Hamburg is (to steal @chickenboy motto) gonna get kicked in the d!ck!
A bit of a (forced) light week for me this week, though i knew that would be the case going into it, to a point.
only 2 runs - an easy 9.4k and then i had in my head that i wanted to do something decent as well. My mate that i do the track sessions was tapering for a 100km, so i thought iād make the most of the time and try a longer workout.
Decided iād start running at 4min/kms and see how long i lasted. Fully expected to hit 10km without any trouble, 15km would be nice and 21k was the stretch goal.
Ended up running the half with plenty left in the tank. Couldāve gone wrong as i wasnāt running to an intelligent pace/effort/hr just wanted to try for 4ās as the round number has that psychological effect.
so came in with a 1.24 half, nothing remotely approaching specific training. In fact my whole ytd is only averaging 41km/week. So pretty low for running only. That said, my return to higher intensity training once a week really seems to be paying off, and pretty quickly conisdering!
The trick for me now will be maintaining and increasing that intensity without breaking whilst trying (if i can fit it in) to up the base that it all sits on top of.
I think iām kind of avoiding committing to any sort of race for some reason, and iām not really sure why. Life is busy and the boss isnāt super keen right now to be having the girls on her own whilst i go galavanting around. But i think iām hiding behind that, as iām sure there are plenty of evening races that i could squeeze in. Not really sur eof the why yet ā¦ need to get into my own brain!
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Not replying to anyone in particular - but couldnāt discard this post! Damn cookiesā¦
ā¦which is what my training week consisted of.
Triple chocolate soft and chewy ones. Mainly.
Erm, put on 3lbs since the 113.
Went running, cycling and barely got wet this past week.
Massive 6.5hrs.
Booooommm
Just shy of 16h last week; 3 more big weeks (for me at least) to go before the Taper.
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Decent 16 hours 25 minutes for me last week.
No outstanding sessions but kept everything ticking over nicely with 5 weeks out from Outlaw now. Upped my swim and bike time for the week but skipped a run (was a touch ambitious planning one after hosting my sons second birthday party)
50 mile tt this weekend but will be looking to get a 70-80 mile ride in the next couple of weeks. Want to tick off a couple of 30km runs and at least swim 3.8 k once before the big day
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This is your easiest way to cover the Ironman distance! Iām already up to 4k; for only 63 mins of my time.
I know people say swim gains are marginal vs effort - but donāt underestimate the benefit of not being knackered after the swim, and getting that little boost when you look at your watch when you exit the water, and realise the pressure might not be on, so early in the day.
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Yeah completely agree with you. Swimming seems to be the hardest thing for me to find time for at the moment though. I think I have the consistency but definitely need a few more long swims for sure. 6 months ago I think I would of been happy with an hour ten for the swim but I believe Iāve moved on a touch from that now. A few long ones will boost my confidence massively.
Solid week for me, especially as at the started not 100% healthy but recovering from the cough/cold. Did 14 hours and that included the medium route White Rose Classic yesterday. I did miss a bit due to family things and not going to bed early enough. This week I lose Saturday as on an all day CPD course.
CPD on a Saturday?!!? 
I know, not uncommon for the MKS/manual therapist world. I try and organise it in early or late parts of the year to avoid doing courses on warm, sunny days when I could be riding my bike.
I left my elemnt bolt on my TT bike so rode yesterday without, luckily I survived.
But if you train on miserable wet days in winterā¦you are #rule9 
(the only rule that really has much weight to me)
Fourth week at 20 hours, and the last thank the Lord, Taper now, this included two loops (21k) of the Bolton run course ran at a steady friends pace, 2;12 which still gives a 4;24 marathon ran at 111 bpm average so i would hope to go a bit faster even after that awful bike loop.
Im self coached and things have gone well till now, stuck at 80/20, no injuries, improvements across all three disciplines, maintained race weight on mcdonalds and sweets diet and 70.3 PB amidst a lot of long slow running and cycling however im now completly lostā¦
Three week taper off quite big volume,first full, for me anyway, quite unsure as how to handle the last week especiallyā¦
I would welcome any sensible suggestions Tri talkers.
Stick at it!
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Yeah youāre gonna struggle there! 
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