I did 45 minutes of active recovery on Indievelo, first time Ive used it, it has potential.
125 watts average, HR 90 bpm average, HR 110 bpm max.
So it was recovery, didnt feel particularly great though.
There’s always tomorrow.
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far better than the impractical ones…
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impractical training 
Right lads, today at the track we are going to do 8 x 800m off 4 minutes. In wellies. Blindfold. Whistling The Dambuster March on reps 1,3,5 and 7.
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Sounds like something they’d do in SEAL training at 4am on Hell Week. After being run into the sea & rolled down the dunes first of course (the ‘sugared dohnut’)
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Meh…
we did that last week…
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45 minute spin class first thing. Hard work.
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September 24
Swim – 4.4km
My club’s pool finally reopened, after being closed since March for repairs. 
My actually swimming was nothing to write home about, but it was good to be back in the water.
Bike –515km
Anything over 500km is a good month for me & this brings up 5,628km for the year.
Which, with 3 months still to go, is already my highest annual total ever! 
Run - 44km
As Meatloaf might say, two out of three ain’t bad. 
Too much stress resulted in not enough sleep, which resulted in a LOT of missed morning runs. 
In fact, last week was the first all year when I didn’t run a single km.
Time – 26h 42m
Ended up with 4 days with no training, 5 double training days and nothing longer than 1h 35m.
Injury Report
Thankfully, both of my ‘fragile’ shoulders seem to be holding up after rehabilitation exercises. 
I will now slowly rebuild my weights routine to get back to where I was earlier this year. 
Overall
I need to stop feeling disheartened by the training I am not doing and take encouragement from the fact that, despite what feels like another disappointing month, 2024 is on currently on track to becoming my biggest training year since 2008! You know, back in the good old days of TT1.0 when I was actually doing triathlons!
Cheers, Paul. 
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go steady, mate…
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just reading back some coaching research conference notes…“do we condition athletes to be disappointed…”
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Have you read Do Hard Things by Steve Magness?
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I clearly don’t understand my body. On Sunday I went for a 16k run. I ran the first 8km nice and easy - in fact very easy. I took a gel before the start and another gel 5km in. I then decided to “push” the next 5km - 1st km 3:37, “that was fast”, 2nd km 3:42, “too fast”, 3rd km 3:39, “I won’t keep this up”, 4th km 3:35, “cant give up now”, 5th km 3:37 - time 18:10 my 2nd fastest 5km ever, OK it was slightly downhill. Even so, very nice confidence boosting run, but really no idea where it came from
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no…will add it to my list…
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years of development and a very lengthy warm up…
Some of the points you made in your most recent post really resonated with a few elements that I’m reading in one of the latter chapters.
I think you’d find it a decent read. Or not. Who knows! 
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I think that what I can take away from this is that my Parkrun warmup is too fast and maybe too short, maybe a gel 15mins before the start might help.
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So you trained 7 hours per week - basically the same as I trained in 2017 in the 3 months leading up to my first IM… sounds to me like a pretty healthy amount of training
I always feel that September is really hard, its that transition from summer to autumn. I tend to have some races in the Autumn, a marathon and/or something else and it feels like a chore. In October, I tend to get my mojo back
I really don’t like early morning runs - early morning Zwift is more tollerable
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Absolutely nothing, another 11hr chained to the laptop day 
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In my attempt to try and see the positive FP…at least you could rest the injury. Hope it’s getting better and also hope you have time for some running tomorrow
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Thanks Anna. I was told today by my interim manager that he appreciates I’m upbeat with the team, even though he can see I’m pretty broken! (one for the existential thread!).
I will try and get a 6km leg loosener in tomorrow and see. Not much else I can do really. I’m worried about the cut offs now but will give it my best effort anyway 
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I feel like this is a really good amount of exercise to do. Whether training for something or just ticking over. Roughly an hour per day. Feels sustainable, unlikely to break bits off the temple, & reasonably easy to fit into a day somewhere.
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