Run 29km +240m 6:01/km avg hr 150
So relatively easy, more in the classic long run school than the RLRF, but glad it’s done.
Wind was 20mph so I took my hilly route rather than flat exposed park. Probably good to get some steep hills in anyway 
Felt dizzy around 24-25km, so took a break, but HR was fine - maybe because I had no gels and was using Milk Tray (3piecs/he) instead 
Lame week for me so far, luckily it was an easy week and I was ready for it, so far I’ve managed 2 easy runs totalling 15k, one 2k swim and a Wattbike session last night.
Had quite a lot on this week so it hasn’t worked out too badly.
But, I’ve had a scratchy throat last night which is slightly worse today, and feel a bit fuzzy headed, so not sure if it is going to get worse or not. Binned the planned parkrun this morning after a poor sleep. Hopefully I’ll be a bit better tomorrow and get out for a run or bike ride.
Jeff
bike run brick today… was planning a 30 min bike, 1.5hr run, but binned the run after 30 mins, as I was just feeling exhausted (was more than adequately fuelled). Not sure what i’ll do with my long bike planned for tomorrow yet… feel like I need an additional rest day or two soon.
Now that’s my kind of nutrition
I got that,
Some hills all aerobic and controlled.
EDIT: sorry, I am currently preparing for Bolton prep. (As I’ve not been near a hill since 2006)
Been on holiday all week so have done…fuck all. Did a bit of walking but that doesnt count. Fucked up the bar nicely.
On it now though, next week will be a proper weekm
ouch
Ran the Winchester 10km this morning. What a shamozzle, due to weather they changed the course to make 10km but didn’t make it clear. (despite emails telling us they would), either that or a shitload of people just cut the course.
Coming into the final 2kms, there are two roads you can take, we ran the furthest one because that’s what the course map said and we hadn’t been told different and all the marshals were there cheering.
When we did a right and were running towards the park at the finish, loads of folks came streaming down the shorter road, the air turned blue from some of us.
Seems like either there was a change of plan or confusion with marshals as now they were on both options!
So, some of ran 10.65 km and others ran 10.
10.65 for me was 46.38, which using my laps on my watch, I think put me at 43.57 for 10km but the results will be royally screwed up!
Oh dear…
Needed to do 42minutes running to do my most ever minutes in a week, needed to do ~13.5km to do my most ever distance running in a week (interestingly from the 3rd week in feb last year)
Went out probably doing the same ~17km route as yesterday. at ~10km found the towpath flooded so turned around now staying on the floodpath meaning a likely ~19km minimum on my normal roads, decided to make It a half marathon, and then later deciding to go for the stopping the weekly average on 99.9km.
Failed with that though, my estimation of the distance the route back and the exact sum from the rest of the week was off and I only finished on 99.3km. Still a good solid week.
23.80km 1:43:46 so 4:21/km
Record a walk to co-op and back!!
It’s cool seeing your runs popping back on Strava btw 
This 
~10hrs for me.
Monday and Tuesday were shorter, easier run days (I can take the dog out and get it done that way!) due to half term; with no swimming or cycling.
Started “proper” on Wednesday…
2 swim; one club, one solo pyramid
3 bikes; on easy turbo, one “proper” FTP based turbo and a hungover hill interval long ride (3hours of hills)
4 runs; two easy ones, 6*400m @ 3:40/km on the treadmill set to 0.5% incline, one 24.5km jog at IM pace and style.
734TSS for that and my form and fatigue have recovered well.
Another 10-11 hour week coming up, although the weather may play havoc with that again
9 hours recovery week.
One very hard hour bike and started the squat challenge that will hopefully come off in November.
The rest was very easy…
Core
1 hour swim drills, boxing and two low hr runs made up a nice week with me keen to crack on now…
Stick at it folks …!
a 600m session just to get to 99.9km is even worse than rounding off the run to get to 100km surely!
@Mungo2 I love a week like that where you largely do ‘other’ stuff they still gives fitness benefits and recharged your drive for structured training.
Hours wise I hit 18, 18, 15 the last three weeks before this one.
I could have done 18 easily in the last week time wise, but I was very tired and started to get niggles all over the place.
As we get older Rest becomes even more important, recovery is certainly slower especially off the high heart rate stuff.
I had ten one hour sessions to do, and ticked them off depending on how I felt that day…
I feel a million dollars now … bet I won’t in a fortnight… !
Just under 11hrs this week… planned for 14, but cut a few sessions short towards the end of the week, as I was feeling really tired… been doing this long enough now to know the difference between tired and over reaching. Time for a day off.
