My understanding is that there’s no correlation between run power and bike power.
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Correlation or equivalence?
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Either AFAIK
Although as both are legitimate measures of Watts, there is equivalence in that sense but without knowing the reliability of the numbers you can’t really say that 1W recorded in one discipline is the same expenditure in another or by another individual.
With correlation, I haven’t seen anyone show that someone with X cycling FTP will have a Y running FTP.
Mine are 242 and 385 currently.
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12 hours in the sun
3:15 swimming
Two static bikes
One run at 10 kph for an hour .. slow but av hr only 125 so more to come I hope
Rest press ups weights and core
Last week in the madhouse hopefully a greater efforts this week
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7.5km nice and easy treadmill run.
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Nice slow jog around the back of castle with Mrs. 7.5km, 54 mins. Pheasants, ducks, herons (2), swan (1).
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Probably scraped about 4:45 this week of training but had about 3 rest days due to travelling and DOMS, and Friday was just a short gym session.
1 hour of running which included the parkrun, the rest was cycling with the audax yesterday and the rest on Zwift.
Hopefully start to get back into a routine now I’m back and hopefully over the race, although the weather isn’t look brilliant for the next 10 days.
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A solid 9 hrs this week
Went out for a run just before 6 for a couple of hours - lovely sunshine but really strong wind. Nice to be able to get it done in the daylight 
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Decent week for me also.
Have dropped my gym session for a third swim this week & this will be the routine going forward….apart from next weekend when the pool is closed 
.
Missed out on a run on Wednesday as my window of opportunity coincided with horizontal hail & I didn’t fancy that.
Favourite graph this week was my Thursday Over/Unders.
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Took part in a standard distance (8.6k/38.7k/4.1k) non-drafting Duathlon at Oulton Park this afternoon, first Duathlon since 2014. Weather deteriorated just before the start, to wet and windy. Was pretty cold on the bike, even with arm warmers, gloves, aero calf sleeves, toe covers, castelli gabba ros jersey on. Got soaked and numb hands/feet. God knows how others with just trisuit and no gloves felt.
Runs went well, had guessed at 4.40-4.45/km for first run, ended up getting carried away at 4.22/km average, but felt comfortable.
I chickened out of using my TT bike, as I had my disc on, and have only ridden it once outside (this week) in years, and was also worried about trying my new aero helmet in the rain in case it fogged and I couldn’t see. So I went road bike (steel framed with 50mm carbon wheels) and normal helmet. Averaged 31.5km/h, 237w average, 247w normalised. Was soaked, cold and felt a bit crampy on the penultimate lap.
Run 2 was initially a bit concerning as I couldn’t feel my feet for most of it. Ran as quick as I felt comfortable and was surprised to see I was only 2s/km slower than the first run, at 4.24/km.
Finished in 2.14.16, 21st out of 40 finishers. 2 slow transitions, putting on my cycling jersey and struggling to put my trainers back on with numb feet & fingers and gloves on, took about a minute longer than it should have done.
But all things considered, within my expected 2.10-2.15 target. Had it not been so wet and windy, and on my TT bike, with feeling in my hands, I’d guess I’d be a few mins quicker.
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Gained a kilo last week on the new diet I’m trying, but conversely lost 2cm off my waist.
Did the exercises Oche recommended and an easy run as I got up too late for a swim
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57 min 10 k on t mill
Capped hr at 148.
You know you are up against it when four large drops of sweat hit the treadmill belt and you realised you haven’t turned it on yet ?!?
Hot, hot, hot !!!
5:40 ish per km
Av hr 147 700 cals ?!
T mill constantly telling me my hr was 170..?!
Leg hyrox circuit this morning
2 x 15 min swims too
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Spin class first thing. That’s your lot for today.
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45 minutes easy bike
20 minute run, 4km with last 2km HM pace
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Starting my big(ish) two week block as I’m off for Easter 4km Red Mist swim this morning.
Very cold pool (for once) so hoping that’s why it felt tougher than it should.
Meant to be:
4 x 400m / 3 x 400m / 2 x 400m / 1 x 400m gradually getting faster.
Managed to get to 8 before not hitting the turnaround. Finished the last 2 with pull and paddles.
Kinda highlighted what I knew in that endurance is lacking, so plenty to work on.
Spent the afternoon re-building my training bike, but need a new rear brake, which of course is out of production so waiting on an eBay purchase.
Then 2 hours on Zwift watching S4 of Invincible - 210w NP
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I have a route that I run somewhat frequently, it’s a loop of a local park, then I do loops of a trail up a hill until I hit 90 minutes or 250m Elevation gain… today was the first time I got the 250, rather than the 90 minutes.
It’s far from fast, and there’s a lot of work to be done, but it’s a pleasing progress against a benchmark.
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