Running:
Cycling:
Plus a 45min splash with LO just now
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Weather has been better this week so Iâve been able to get out out on the bike 3 times. The longest was for 2hrs30mins & that was definitely my upper limit. Hopefully weather will allow me to get out more regularly now & I can start stretching that.
The other 2 cycles were 30km commutes to a local road racing league event. Iâm trying to be positive & take heart in the fact that I was 104th this time & 135th last outing, but Iâm still not happy as my pace isnât where I would like it to be.
Funkiest graphics this week was a - not really - recovery turbo session that included 25(1min @150/1min @230)
Have booked club swim tonight but not 100% sure Iâll get along.
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2h30m Steady/Easy bike (sadly indoors, was going out but is was blowing a gale)
6km easy run, just under 36 minutes
Club coached swim ~1600m, that was harder than I would have liked but a great session.
Totally knackered now. Recovery day tomorrow.
FEBRUARY
47 hours 28 minutes
Week - 24th Feb - 1st March
14h18m
Not bad, more than happy with that, many challenges and interruptions this week, but that meant well rested for a strong weekend.
It is going to be a slow start to next week though.
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A thoroughly miserable 2 hrs this week
Work. FFS. Nuff said
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Swim
1km drills / 10 x 200m threshold (3:04-3:07) off 4:00 / 1km pull & paddles
Moving in the right direction hopefully.
Used the Garmin to set an alert every 47s to help with pacing, and it was going off pretty same spot every time, so pacing was nice and consistent.
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56 floors of the hotel stairwell. All of them. Turns out thereâs three hidden service levels⌠which I guess makes sense. And back down again. All spurred on by buying flights to Mallorca in April, meaning emergency training is required.
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30 minute spin class.
Thatâs your lot for today.
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1hr 25mins on Zwift - 67%
Sweat pouring out me.
Not sure whatâs going on lately. Always been a big sweat-er but it seems like itâs on a another level this year
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Male menopause.
I used to be able to do 4hr trainner rides in relative comfort until two years ago.
Now anything over 90m to 100m is a drench fest.
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AR24 - 24 minutes Active Recovery
1.5km ish
Easy 9km
Bike, as usual after a solid Saturday run was to see how sore I was after the Saturday run, answer not too bad.
Walk, because the weather was lovely.
Run, to keep sane.
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Did more today than the whole of last week
50 mins on the elliptical
1 hr uphill treadmill hike @7.5% with 10kg weight vest
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Swam
Moderate pace, keeping heart rate low is reducing the EPOC Load number by half so hopefully getting swim gains without impacting bike and run.
Technique a bit better, still working on body angle to allow better head roll. Although fins making that looking a bit better than it is.
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Dragged my rs to the trainer this morning and was rewarded with power meter cut outs - swapped the battery twice in the main recovery interval. Missed 2 reps 
Anaerobic recognition from Garmin!! 
Sitting in a conference all day then âbooze fe babyâ so no double hard day todayâŚ
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Treadmill intervals.
Same as last week, but with 1% incline, which doesnât seem like much to normal people, but for me, it really added some hurt. Was prepared to do the first 10 with the incline and the rest without, but managed to power through with some DnB
20 x 60:30s - 9.5mph - 1% incline
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Trained twice today, 2 x 30 minutes.
Spin class first thing.
This minging circuit training at lunch. 4 x 500m row, bb military press, wp ground and overhead, wp squats, bb reverse lunges. Rest 2:00.
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60 minutes with 4x 5 minutes supra-threshold.
#1 242w, #2 243w,
#3 245w, #4 250w
13½km easy with 28 min of (1 min at ~95% 5k effort, 3 min easy) in the middle
I was tired this morning after the bike but seemed to recover as the day went on so started the run. Didnât feel great during the 7km but felt great after the first one minute on. Fun session.
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Turbo - 3 x 12 (30:30s)
Always struggled with 30:15s as my diesel engine canât cope after a while
Increased the rest this week and was able to complete the session
Heart rate did drop a little more, obviously, in the recoveries, but was able to complete the session today
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Swim - always tough on a Wednesday as Iâm out on a Tuesday night
1500m drills
500m swim
Pull/Paddles - 1km swim
Pull/Paddles - 5 x 200m off 3:30 progressive 3:12 / 3:08 / 3:05 / 3:00 / 2:51
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2nd late night in a row last night (more on that in the âwatchingâ thread) so not firing on all cylinders, but running on pre-workout
Using a workout from Scientific Triathlon but not all of it.
Treadmill - 3 x 2km / 1 x 1km at threshold (using VDot for this atm)
Will build up to 3 x 2km / 4 x 1km when Iâm not asleep
4 Likes