Deary me. 4 days in a row!
Got our for another nice ride with my friends. 66kms on a glorious Devon morning. Very enjoyable. Other than the weak legs! 
Tell you what though. My arse was not happy being on a saddle twice in 3 days!
9 Likes
Iāve been a bit out of sorts since Thursday. Calves not quite right but but wanted to get some surf sessions in with LO. Then since Friday night Iāve a very sore right eye, not sure why.
At Mumās still but nothing today. Been putting drops in my eye, feels a bit better. Back to it tomorrow 
6 Likes
@Doonhamer - RE: Ruthin gravel ā¦
ā¦ I did 1040m elevation in 65km today. 2.5hrs. On the road. In nice enough weather.
Now, doing that off road, twice, is going to be grim.
Thatās why I aināt doing Ruthin. Itāll be 5.5-6hrs of misery.
10 Likes
Back on it (ish) week 2.
Approx 9 hours, as 2 hours / 20km run + 5 hours / 140km bike + 2 hours / 6km swim.
Most of the time Iām forgetting I was ever injured. Hip still squeaks a little after a run, but rapidly settling.
On the other hand, itās rather hot. Even swimming, where they appear have turned the water temperature to āSurface of Mercuryā (edit: I am reliably informed the water temperature is currently 34Ā°C). In the pool earlier I swear saw Lucifer himself getting out and handing his pull buoy to Beelzebub. So thatās my new excuse for being slow.
But itās progress.
14 Likes
Easing back myself after the previous illness. Managed about 6:30.
3 swims, 4 runs for about 2:30 and the rest on the bike.
Was all easy stuff until yesterday with the parkrun & TT. Hopefully keep things ticking for now but get back swimming a bit more.
9 weeks to Athens 70.3, been considering taking my own bike but need to decide soon to get it on the aeroplane.
8 Likes
Gym this morning.
Rowing machine warm up, then upper body and core. 
7 Likes
Apparently the pool temperature is up to 35C now. Someone has complained the the compound management, it seems the chiller has broken. Hopefully getting fixed. Was going to go for a swim after work this evening but even at 34C yesterday it was pretty grim. Weāll see.
Ran before work this morning at 7am, ended up walking after 4km too.
Heat 1: middle aged hobby jogger 0
12 Likes
Iād have to be incredibly motivated to exercise in that sort of heat for more than a few days, do you have a race lined up?
6 Likes
Well I want to do the national series races here again, 5 sprint races over the Winter starting in October. They were fab last year. So trying to get the homework in after 4 months basically off. Lost a stack of fitness so thereās work to do.
Donāt really mind the heat tbh, actually mostly enjoy it, but have had a few times in the last 2 weeks where it has got a bit too much with the high humidity- like this morning.
(Edit: Itās currently 8pm, 36C with humidity of 75%, heat index 58C and all the clinic windows are steaming up. All outdoor training is pretty low intensity at the moment too, not sure Iād survive any high end stuff. 6 min/km feels plenty. October apparently is usually when the humidity breaks, talking to people who have lived here longer.)
12 Likes
9.5km club run trail/road
5 Likes
Taking my flabby guy outside for a run.
Calf/ves held up well.
5.05km. 66m elevation. 22:05.
11 Likes
Drier at work mocking me this morning 
12 Likes
What exactly were you drying ? 
3 Likes
Just my cycling kit - felt like 20Ā° at 7am 
1 Like
5.5km on the treadmill at work.
4 Likes
I just did something that resembled actual targeted training!
Decided to benchmark the run fitness a bit (or lack thereof) to give me a guide for next week. Planned to do 3 x 2km at about 4.00 pace.
Ended up a bit faster than that. But actually, I think thatās given me better data, as the 4ās may have masked my position a bit more on a session that short.
(3.56/3.47, 3.50/3.44, 3.48/3.44)
I think the reps were closer to 5km pace than 10k pace as I, understandably, lack any speed endurance. I could probably have done another 2km if i really wanted to; but was conscious not to wreck myself without an adequate foundation yet.
What it did do was give the heart, lungs and legs a good beating allowing me to go on ā70.3 feelā for the 5km bumpy run home.
So now Iāve got a rough idea of how I think the legs will go. Bit a lot will obvs depend on how hard I go on the bike.
Still, was nice to run a bit harder for once. Itās been a long time since Iāve tried anything remotely near a speed workout.
9 Likes
Donāt be a dick.
What you do that for?
3 Likes
Counts as cheating in my book 
4 Likes
GB thatās a decent session. What sort of rest between the efforts? Love the way you just casually pull out of the hat sessions like this and, oh yes, letās just get the train to some distant city and run back 
I had planned to try for a 10km run early this morning, but was a dripping wreck after 5km at 6min/km, so stopped there. But then this afternoon I managed to get another 5km on the treadmill at 4mins/km and that felt surprisngly ok. So maybe the slow hot plodding is having some sort of training effect after all.
Hip is not too bad after that either 
9 Likes
Thatās my run training for my 70.3 a week Sunday!
Itās all relative though @fruit_thief. Iām still experiencing the same āprevious best times minus x% dropā that everyone else is, both quicker and slower runners. I do tend to bounce back from my running pretty quickly.
Much less so on the bike and definitely not in the water.
At the same time, my swim the other day was at 2.24/100 pace. And I wonāt be going any quicker any time soon. Iād die if I tried to go at the paces lots of you swim at!!
Good news on the hip. I have no doubt rhe heat is having a major impact for you. Iād be dying trying to exercise in those temps!
Eta - 2 min jog recovery between the 2km reps.
6 Likes