Week 3, Day 3 (Day 17 overall)
90 minutes easy / recovery (based on power)
1km 5:39 … couldn’t be arsed (felt the need to get home and cook tea)
4 Likes
5.4km run, first thing.
24:04. 76m elevation.
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My standard 30km loop. Seemed to have the wind behind me, most of the way. 
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Hyrox sim ( 6 runs only )
6 harder than race conditions stations
Against / with my training buddy
Every station I pulled away, every run he grabbed it back
Not a race .. but obviously it kind of went that way wall balls as pairs
Nice !
7 Likes
Week 3, Day 4 (Day 18 overall)
60 minutes easy
Walking lunges, body weight squats
30-minutes easy
Week 3, Day 5 (Day 19 overall)
32 minutes, threshold(ish)
240w for 10 minutes
232w for 20 minutes (seasons best)
230w for 24 minutes (seasons best)
Not great, but solid progress from a month ago
4 Likes
Mountain bike riding. About 500m (meters) in about half an hour because I stopped twice to chat.
Exhausted.
Stay tuned for more “how unfit am I?” Updates. 
Obviously I now declare myself Ironman fit and will look for a race to enter next summer.
12 Likes
Wed am 6k easy run with zl
Thu am 9k easy run with zl
Thu am 7k gentle walk around Warwick
Fri am 6k easy run with zl
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Went for a run in the Quantocks yesterday. All off road and plenty of hillage. Not an area I know at all, but absolutely stunning. Views to Wales from the tops. Will try and get some photos next time.
Up at 6am today to drive back for work in Dorset… this is going to be what life is like from now on i think.
8 Likes
Trained twice today, honking.
Gym this morning. Rowing 3 x 500m.
2 sets each of db bench press, db arnold curls, bb bicep curls, kb deadlifts, kb sumo squats.
After each odd set db push press; even sets kb thrusters.
This evening 10 x 200m swimming. Average 1:42/100.
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Mixed session today.
10 minute tempo run, 10 minutes functional fitness, 10 minute tempo run.
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6k easy run
That’s it until show time at Conwy Castle, 6am Monday
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August 2025
Time – 43h 40m
Couldn’t make it 3 x 50+ hour months in a row, but still my 3rd biggest month since 2014. 
Very happy with that, given all the back breaking hours I’ve spent with a chainsaw on this:
Unfortunately, this work left me very tired / slow for most of my training sessions. 
I also missed a weekend of training to display my car at the Goodwood Breakfast Club.
Swim – 6.0km
Just 2 x 3km public sessions (while my club is ‘on holiday’ for August).
Compared to 7 club sessions in July & 9 sessions in June.
But this is still better than nothing & 2025 is already my best swimming year since 2012!
Bike – 856km
Whilst this is lower that July, it is still my 4th biggest monthly bike total since 2014 at least.
Run - 95km 
Despite missing a number of planned morning runs, my biggest run month since 2014!
But, without a doubt, this was the area where I really paid the DIY price:
1st Aug – A recent years’ PB for my Harrow Hill run – 47+ mins total (25+ min up & 22+ down).
16th Aug – Over 10 mins slower, 28+ up & 28+ down, completely stuffed at the end of it.
The good news is my 8 mth YTD total of 565km is already better than many full year totals.
Weights
Again, linked to my gardening work, but I didn’t manage an hour of weights this month.
Other
Finally got around to having another one-hour Thai massage that was long over-due.
Cheers, Paul. 
12 Likes
Yesterday, gym.
Rowing. Shoulders. Glutes.
Train twice today.
Morning 3.5k tempo run. 15 minutes functional fitness.
Afternoon 30 minute spin class.
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20 min run am
65 min run pm
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30 minute spin class. That’s it.
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Same for me - 13 total hours in August. Shocking.
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Up early, run in the dark. RIP summer.
5.4km. 23:29. 78m elevation.
12 Likes
You are a monster @APM 
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