Nice - will be following with interest
10 hours 15 this week
Dominated by yesterdays trot
The last 2 weeks have been rubbish due to the lurgy
Yesterday seems to prove that I am over it at last and can get back into the swing of things
Fitness score on Training Peaks fell from 64 to 51 during that time 
Back up to 59 with yesterday’s run
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Went swimming (I’m a two song walk away)
750m.
Keeping it manageable 
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I did a 62k lumpy ride on my lonesome on Sunday, @Poet style with the only stops being 1x wee and 1x big ring chain drop. <2mins stopped in 3 hours 
280g of carbs in 2x750ml bidons. It turns out that consuming a load of sugar when riding actually does really help. Who knew? 
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You’ve got work to do yet;
That’s probs all traffic lights, too
A more leisurely ride. Allowed myself a wee and bottle refill on this one 
It’s when I see stops longer than below for rides under four hours that I cry 
And that’s why I’ve stopped riding in groups 
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Trained twice today, after a heavy weekend.
First thing, 30 minute spin class.
Lunch, a functional fitness type class, another 30 minutes.
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When the stop is longer than an hour that’s two separate rides IMHO. A group ride for me is one with a singular carefully chosen companion, preferably stronger, who knows how to dress for weather and maintain their bike. I gave up on big group willy waving half wheeling line weaving ninja black always the A roads rides years ago.
My longest non-stop no foot down ride is probably 6hrs at IM Lanza. No way I’m pissing myself on a training ride
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AMEN SISTER 
A dirty bike is a broken bike waiting to happen 
Attire/bike choice also tells you a lot 
LeCol + SWorks = financed bike
LeCol + Propel = someone who knows their stuff
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Still battered from yesterday for some reason but I had planned on something easy on Zwift.
But… ended up going to the seaside with the GF and eating haddock and chips so rest day it is
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9km run with the club.
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Monday 6k fartlek run, legs felt surprisingly spritely
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Was feeling great today, recovered from the weekend / last week well.
2km at lunch time, trying some shoes I hadn’t used in since IM Swansea, put the normal laces back in them…
Quick sess…
Split 1. 1km 4:30 p/km
Split 2. 1km 4:09 p/km (fastest km of the season)
After work 18km
2km warmup about 5:28 average
**Mainset: 15km – 1h12m – 4:50 p/km ** 4:48-4:52 splits
1km cooldown 5:27 p/km
Feeling it now. That 15km was about last summers HIM pace. It is coming back slowly.
Still not near the form I was in October when I signed up for Manchester. So much for building from that, I’ll stick at it and see where it goes.
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It was a day for spritely legs, maybe its the sun.
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Gym first thing.
2.5k rowing warm up, then legs.
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A boring easy 22km 
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Tuesday am 6k easy run with zl
Tuesday am 30 mins strength
Tuesday pm 35 min turbo, mostly easy, with a few virtual hills to test the legs
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Pancake Day.
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First run back after the fun at the weekend
A very easy 6.5km
Legs felt good - back to it
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How the hell can you do that, I can only walk normally about 4 days after a 40km plus event, never mind 44km? It takes 5 - 6 days to jog lightly. (I’m trying to fix this, in my build this year)
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They say it takes weeks or months to fully recover, so I suspect the ability to run again isn’t a good indicator of recovery