Yesterday morning. 5.4km run.
Yesterday evening. 4x400m swim.
This morning. 30 minute spin class.
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9k to go
This is my attempt at keeping myself accountable and not totally skipping sessions… I forgot to post yesterdays…
Day 13
35 minutes easy with 7x 15-40" efforts
7.5km steady with 4x strides about 20"
Felt pretty rough in the last 2km of the run, wonder if it was the efforts on the bike coming back to haunt me.
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Actually reached about 11:30 this week which probably explains the aches and tiredness! 2 outdoor rides bumped it up quite a bit and over half was cycling with a few short intervals on Wednesday.
Also managed a run session and the parkrun yesterday, then the longer run today which was a very easy pace.
Need a bit more swimming though and it has dropped off quite a bit pacewise, that does happen when I’m a bit tired from everything else.
But, fairly positive, leg was niggling a bit today so I need to up the exercises and I’ve got some massages next week.
Probably need to ease back a bit this week as I’ve got two hard efforts next weekend.
Couple more weeks then I’ll be easing down for the 2 70.3’s
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Day 14
75 minutes - 4x 12:45 over/unders r3-minutes… so ended up 51 minutes at threshold.
The first 2 intervals where okay, but on the third started to get a bit heat soaked even with three fans, it was 29C, last rep hit my max HR of the year, felt sick for about 10 minutes after… Garmin had it as VO2max and overreaching 5.0
No run after that, just a bit of DIY.
WEEK TWO
9 hours 5 minutes
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Sunday am 6k easy run wut zl
Sunday pm 6k offroad run
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45 minute spin class first thing.
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Week 3, Day 1 (Day 15)
30 minutes active recovery
3km easy
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No run hyrox v my training partner …
Smashed him ! Lol!
Did the stations with no runs in-between in a kind of “ comp “
Just goes to show how running debilitates your power/ fatigue.
He runs 4:30 kms like it’s jogging !
Hate him … nice guy really
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Been tired today but went out for a short ride this evening, weather was too nice not too really.
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Monday am - bank holiday hike, 11k around Burton Dasset country park, imagining the end of the Warwickshire stage of the ToB
Monday pm - 6k fartlek run with longer rests as it is taper time
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3.5k tempo run.
4 x 2 super sets of bicep curls / military press, hammer curls / arnold curls, push press / deadlifts, thrusters / sumo squats.
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6k easy run with zl
2*17k bike commutes to the bike workshop (slightly longer route due to HS2 dviersion)
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Week 3, Day 2 (Day 16 overall)
60-minutes steady 0.69 IF
60-minutes steady 11.14km
Bike was a bit grim, maybe because the Sunday Garmin 5.0 bike session hit. Yesterday was fine. Run was okay today. Heavy legs the last 1km though.
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30km very steady on the bike.
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Crikey, I’ve not posted on this thread for about ten years, but with a possible event lined up for a ridiculous comeback in 2026, I have been out on the MTB for three days in a row … 15km, 25km and 10km ….. that will be enough training, I guess, for the event next May.
See you in another ten years. 
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45 minute spin class at lunch. Hard work.
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It’s nature’s way of telling you lochs are for swimming.
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