The legs weren’t happy, but they won’t be happy during an Ironman, so trying to toughen up a bit
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Thursday 2nd April
VO2max – 7km (4:44/km)
MS 3x 3-minutes (~3:55/km), 3x 1-minute, (~3:40 - 4:00/km, the ~4:00 was because traffic)
Friday 3rd April
90-minutes including,
3 sets of 5x 10" sprints, ~575-600w with a peak of 700w+
Saturday 4th April
21.1km 1hr42m43s – 4:52/km
DIY everyday, except I had Wednesday or Thursday off DIY, I forget which.
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Rest days of sorts for me today. Am Vader-ing at a local event and as my body is already aching all over, have decided going out early for a ride isn’t worth it.
Good(ish) week in my build, only sabotaged by bike issues which then affected my motivation. With the new bike, there are no real excuses this week.
16km of swimming / 9 hours of cycling / 3.5 hours of running
Some good key sessions in there as well
11 weeks to go
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45 mins steady on the Watt bike followed by a few sets of strides on the treadmill. Cos I’m thinking even though I’m doing some Norwegian 4x4s, my training needs an extra injection of intensity.
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7.5 hrs
Thought it would be more but not
Supposed to do a 4 hr run today but legs tight from double tempo day yesterday so just did 2 hrs with the dog
South Downs Way 50 next weekend so didn’t want to overdo it
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About 9.5 hours for me this week, mostly cycling with about 8 hours which was boosted by 2 outdoor rides.
Only 14K of running but I’m hoping to do something a bit longer tomorrow.
Tried 10 minutes on the rowing machine today to see how it affected my shoulder, that was alright although it was already sore from cycling. Also did a short gym session earlier in the week.
Could do with some longer bike rides but for now anything feels better than nothing!
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The totals look quite good, but I feel I missed out on a couple of run opportunities & only one swim this week. Think I’ll be up in Scotland towards the end of next week hopefully get a fella race in, but totals will be down.
Most pleasing graphs this week was 10km which included 15*1min on/1min off.
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6x50 at 1:29/100
4x100 at threshold 1:45
6x50 at 1:29/100
Did breastroke with a few single arm fly on the Choice sets, to work the rhomboids and on butterfly. Tried side butterfly kicks on the kick sets - it’s like waterboarding myself.
—Edit
Got home to an optical migraine, first in a long time. Bed for 2hrs.
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Another long(ish) ride, think I’ll manage another 4 after today before Fred Whitton. I’m trying to find as many hills as I can to add in to make my life difficult, and have my pannier rack on, with a load of bits in, weighing about 5kg to act as ballast.
130.4km, 3203m elevation gain, 6hrs25.45, 20.3kph, av. power 183w, NP 218w.
Really need to change the gear cables, chain, cassette and chainset when I get chance, to give me an easier granny gear. I’ve got all the bits, but don’t want to commit.
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2 x 20 minutes on the spin bike.
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Swam
1km drills / 10 x 100m off 2:00 under CSS pace / 1km P&P
Rode
Took the new training bike out today. Seat keeps moving back despite the bolts being right. Bought a Wahoo Elemnt Ace and can’t see the display, so hopefully be able to send it back (not having much luck with gear lately)
Just under 3 hours and too hard thanks to not being able to see what power I was doing - 229W / .76IF
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Double day for me, easy 16K jog with a few walks on the trails. Then about 40 minutes in the garage, realised I’d missed the cutoff for the Zwift games or whatever it was as I was planning on getting the 6k bonus points 
I’ll call it a taper before getting savaged on the TTT tomorrow 
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Great bike !!!
1 Like
Nice.
Saddle looks familiar.
I’d recommend a combo of boiling water and patio magic while it’s dry.
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Really hard work, struggled not to quit.
Then I put in some music and was fine.
I’ll never understand training…
Then did a short spin outside, 25mins in the sun.
Now I have another optical migraines FFS. 
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Not one second more than necessary 
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Lunch workout for me.
25 minute tempo treadmill run.
10 minutes of functional fitness stuff.
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Sunday
Bike 84 minutes – 7x 6 minutes tempo
Monday
Bike 72 minutes – 5x 9 minutes tempo
Run 2.25km
Tuesday
Bike 100 minutes – Steady endurance
Run 8km - moderate to strong 4:51/km
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