Double post.
Gym first thing, 2 x rowing 5 minutes, military press, bicep curls, banded clamshells, banded bridges, deadlifts, side plank.
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Biked
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<4hrs per week for past 6 weeks with flu and night shifts. Nearly all commuting or occasional easy plod.
Better time availability for next 8 weeks, hopefully time to start getting fit and build towards a 2026 event.
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4 hours indoors on the bike today.
Was going out for a run but its dark now and dont want to trip over all the branches. Even with lights would be easy to miss some debris.
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Iāve pretty much decided to have a year off in ā26 and not enter any races.
Havenāt swum since Cots, havenāt ridden my bike, life has got pretty busy with the 2 jobs and 2 houses and the uni course.
Plus the annual leave gods seem to have conspired to prevent me doing any of the races that I might have got excited about.
Think probably Iāll just keep the running ticking over for fitness and to prevent full descent into madness.
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Hiding from the storm on the treadmill at the gym
15x 3 minute intervals at 4:48m/km - 1 min recovery run between - not fast for many here but I have to say I was pretty pleased with that. 85 mins with w/u and c/d - 14.5km
2 hr run tomorrow- forecast is quite reasonable
almost at 2000km for the year. Wondering if I can get to 2400km for the year to beat my record 
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Cancelled my gym membership. Once I was injury free it was redundant and some free weights I didnāt need all the swag. Unfortunately being a fucking idiot I was locked into a year membership. They phoned me immediately once Iād emailed by one month advance cancellation (crafty buggers) with you can get half the price if you donāt use using staff hours. I was almost tempted before rational woman stepped in and said wtf are you doing?!!! Yes - so besides I could better deals elsewhere. I do often wonder how Iād cope without a woman tbhā¦ and tri talk obviously
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2 hour easy run - after yesterdayās hard efforts it was a slog - felt drained (red wine last night probably didnāt do me any favours either)
Still very blustery up here
Bird(s) of the day - a group of 3 jays and later on a kestrel
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My 4 th 10 hour week on the bounce recovery next week .. ish
Wasnāt feeling the hard planned session today so did hour bike and some stretching
Knocked the alcohol right back this week
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Just about forced myself out for an easy 10k trail run this morning, been a pretty meh week but probably for the best, and another migraine on Friday morning to go with an ulcer, so a bit run down.
Took me to just over 6 hours I think, did the Zwift race that was a decent workout for just short of an hour and the parkrun were they only 2 harder efforts.
I have been to the gym 3 times though for some leg strength exercises and will try and keep that up in lieu of swimming 
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I guess that reads two ways
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411 mins so thatās um 6hrs 51min total but only two runs. I got battered on Weds night, no sleep which fucked my Thursday run. Sundays long run became hard work too. So a mixed bag.
Iāve put myself on a multisport plan until Christmas, as always - looking for consistencyā¦
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Followed up my 4 hours on the bike yestersday with the classic 2x 20-minutes at thresholdā¦ and a 6km easy run, wee bit tired now.
Total 13hr15m - 12hr33m training plus 45 minutes walking
Easy/recovery day tomorrow to start the week
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Gym first thing.
2 x 1k rows, db bench press, tv arnold curls, bb bicep curls, kb deadlift, kb sumo squat, kb thrusters.
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Nice start to the week with one hour flat out bike
23.2 mph
800 odd cals ( garmin said the same
)
Av hr 167 so working hard faded at 50 mins though ā¦ Chang beer !
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Easy 8km run trying to clear this lurgy. Didnāt feel too bad but lots of crap being coughed up.
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Neck is really stiff. Tired despite good sleep.
Lifted a while ago.
Swam just now.
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Bit late posting last weeks activity, mainly as I didnāt really do much:
Monday: Bike, 26km, 391m elev. 1hr05, 24.2km/h. Av HR 124, Max 148. Av 180W, TSS 48. Not feeling well, went from sweating buckets in first 30min to freezing cold in 2nd 30min, had to get my wife to pick me up from a coffee shop.
Tues, Weds, Thurs, Fri off. Felt unwell/tired all week.
Saturday: Run 19.4km, 464m elev. 1hr47, 5.32/km. Av HR 153, Max 170. rTSS 186. Feeling a bit better, but still sweating buckets.
Sunday: Bike 25.3km, 500m elev. 1hr05, 23.3km/h. Av 194W, NP 229W. Av HR 135, Max 156. TSS 81.
Weekly total 3hr59, TSS 259
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12K gravel run 
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