For those of you not on Strava - he’s too modest to say - it took him 33:17.
8 Likes
I was just thinking that. His “just under 10km” is probably the same as me going for a 3-4 mile run at my plod pace.
3 Likes
you had me going there Doony, had the check 
Nothing’s impossible from the Bongo
6 Likes
14 Likes
Threshold intervals at parkrun
Followed that up with speed work in the pool
And fairly weary for the last two intervals but made it through 5x10min threshold repeats on Box Hill where I was called “gay” for the first time in a very long time. I’m wondering if they’d spotted me in the pool with the pink cap and followed me there? 
So that rounds off a nice week of annual leave for me, no training today as I’m on my feet all day I expect
Happy with that
9 Likes
I did the moving thing a bit this week. Yay me.
Managed a parkrun. A gravel ride. Or three.
Acquired a free MTB (it’s seen better days) and had a quick ride on that after fettling (needs more work)
Decent.
11 Likes
Friday 6k easy run with zl
Saturday - race day 73k run, 3400m vert
Sunday - short walk to stop the legs ossifying
7 Likes
12 hours last week
After Oulton I really did have an injury melt down and think “ what is the ducking point”
Back at it now
Nice bike ride always helps
9 Likes
I seem to have got a second wind and am really enjoying training at the moment. Hip seems to have settled for now, I’m being careful and keeping run distance to 10km max. But for a week or so, all good & no pain. Doing strength and mobility every morning & will try to keep it up this time.
Have dismantled the P2 for probably the last time, salvaged the bits I want to bring home. Might try selling the frame and other bits but not sure there’s much of a market here so may just give them away.
A late entry / extension to the race calendar is a swim-bike Aquabike event on 10th May. Sponsored by a local bank which sounds promising for envelopes. It’s draft legal and road bikes only, so can do it on the Canyon. There’s also a run race around the F1 track at night.
Gettting pretty hot now, climbing into the 40s, love it but training is going to be early morning or after sunset from now on.
9 Likes
If it works for you, that would be a cool thing to do to help out the local tri clubs in some way. It seems like there’s a really spirited, albeit small scene and would be wicked to know you may be helping someone get into the sport as a result!
Good luck in the races!!
8 Likes
Trained twice today.
30 minute spin class first thing.
Lunch. 15 minute steady run then 2 sets each of kb deadlifts/kb goblet squats, push press on thrusters, bicep curls/press ups.
7 Likes
Monday easy 6k offroad run with zl, legs felt a little tired, but not sore after Saturday’s ultra
6 Likes
First total day off this year possibly?
3 Likes
Up early moving garden waste ready for a tip run.
Three skip bags, a load of crap kitchen worktops and fascia’s, plus some god awful stone lions that must be 80kg a piece 
8 Likes
Yesterday, 30 minute spin class.
Today, up early and running.
5.9km. 25:25. 79m elevation.
6 Likes
AR24 - Active Recovery (48-52) 0.50 IF
^ which translates to a 24 minute active recovery spin on the bike.
3 Likes
Not quite sure what came over me, but decided to dip my toe back in with a bit of intensity. First time in a loooong time!
Admittedly was a bit of a hot one for that sort of nonsense. But made the most of a time opportunity and a shred of motivation. Got to start somewhere I guess!
3 x 1km off 90secs r
Prohressive splits…
3.35, 3.31, 3.23
Was thinking that 3.35s would be a good outcome, so happy with that. Bloody dripping with sweat now!
9 Likes
I got a random spam mail to try 2 months of tridot training program, so am doing just that.
It asked about current times for a 400m swim, 5km run and randomly a 25km bike, and then the longest session in each I had done in the last 14 days (er… how does 50 minutes sound?)
Then it asked if I was training for an IM to which the answer is “hell no” or a 70.3 to which I guess the answer is now “sort of” with Cots in July.
Then it synced with Strava and came up with a training plan which actually looks ok-ish to me. Today’s session was 55 minutes on the treadmill Z2 at 12kmh with 3x6 mins Z4 at 15kmh. Unfortunately it looks like I spent most of the session in Z3, not quite hitting Z4 on the efforts and not recovering to Z2 in the rest. So a bit of calibration needed, maybe 11 and 16 would have worked better. Interesting though.
Tomorrow it has come up with 60 minutes riding at 190W which it reckons is Z2, with one effort at 270W lasting “up to 10 minutes”… that sounds like a sweaty commute, may save it for the way home.
Trouble with these things I find is that life gets in the way, doubt I’ll manage to do many of the suggested sets
2 Likes
Is it more important to hit the suggested pace or the suggested HR zone?
all the Z1 stuff is actually just walking home from the gym