Time to start smashing the Berocca
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13 hrs 34 mins total (not counting gym work)
3 swims - 12km - 4km intervals / 5km pull+paddles / 3km straight swim
3 bikes - 4 hrs 20 mins - all zone 2 on the turbo watching Netflix
5 runs - 45 miles on total - 4 x 80-90 min zone 2 and then 1 parkrun in the ninja suit
Still just building up slowly
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This morning
4200m in the pool
10 x 200m off 3:30
15 x 100m off 1:45
700m pull/paddles
Last week was 40 x 100m off 1:45, so was aiming to 10 x 200m + 20 x 100m but form was starting to go
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So you actually know 110 people in person, and you call them friends? Surely that’s the more weird thing!
No Jim, they’re FB Friends! There are plenty of people I see on a daily basis that are not FB friends…because I see them in-person! There is a difference between Online ‘friends’ and IRL ones; sometimes there’s an overlap. In essence, I have almost no interest in have a) lots of strangers as FB Friends…and b) my feed full of inane crap as a result.
What am I saying; you should know this 
Now there’s even more people that you actually see! I thought 110 was too many, now you’re telling me there’s more!
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I rode my bike for the first time since August 21st.
I don’t have anything to analyse the data but I think NP for about an hour was about 220w, so I’ll call that my FTP. My HR hit the heady heights of 163 - or roughly what I used to think of as my threshold, but I was really rubbish, dropped all over the place.
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2500m swim, of which more than half was ankles banded (no PB) 50m reps. (600 w/u drills - 28x50m bands & finger paddles, 8x50 bands no paddles, 2x50 full stroke).
Then 10’ + 5’ in the steam room; managed not to be dizzy after the second visit this time #gainz
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!!
I actually did some band stuff back end of last week. I did a 100, band only, in under 1:40 which was a massive first!
4x500 main set at lunchtime for me. Decent consistency coming in with 7:49/47/47/48.
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I’ve planned out my training for the next few weeks in TP. Its predicting putting me a serious TSB hole by end of next week.
Ramp rates are a little high but think it’s just thinking I’m coming from zero and it’s going to create a tonne of fatigue.
Should I change or suck it and see? I know Matt can handle a -60.
Dont think what I have planned is too extreme.
If you’re coming from something low, but have an experience of training, then I think it’s a little more acceptable. I posted something similar when I got back off my holidays - the ramp rates were very steep. But I was fine.
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After being as stiff as a board yesterday, managed a hard 5k run on the treadmill this morning, followed by 3 x 3 sets of bicep curls, press ups and shoulder press - all with a barbell (except the press ups, obviously).
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11km run this morning at 5.36 pace. was meant to follow up with another 6km tonight but we have a parents evening I completely forgot about. oops
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Pretty light training week for me last week with house DIY taking priority and training of a different sort - first weekend of the BTF L2 coaching course so bit of prep for that in the week too. Swam lots of drills in mini sessions as we took turns leading them and was pleased with semi-decent pace (for me) for the reps
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Providing you’ve sensibly planned training based on past experience / what you think you’re capable of then trust yourself and crack on. Numbers help to guide but don’t change fundamentals that peoples training was just as effective decade’s ago from RPE and a stopwatch. How you feel is far more important! If end of next week you feel horrendous then back off, if you feel fine carry on would be my advice.
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The sports scientists will be burning you at the stake for that comment 
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Read the BBC article today on David Rudisha.
Totally laid back approach, has no idea of his sessions over the years leading up to his gold medals. He could ‘just’ run a 53, 54, 55 lap on request, by feel.
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So after my one ride yesterday, today was an easy run, but I was short of breath, weezing and coughing like someone you don’t want to see on the tube…
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They will, and fairly so. But I’ll stand by current training being ‘nearly’ as effective, and that most recent improvements have come from non-training based technology (eg skin suits).
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6km pull + paddles
First 500m a bit quicker than the rest
Had a 25 second break at 4km to sort hat and goggles and have a word with myself
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