Hope you weren’t seen! Can’t get away with stuff like that these days.
The word plod just reminded me of inserted childish phrase from school. 
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Swam - but tired
1km drills / 15 x 100m off 1:50 (CSS +/-1s) / 1km Pull & Paddles / 5 x 100m off 1:50 desc P&P
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Swam
Ran out of time for the full 3000
Noticed a bit of testosterone in the pool. Fat old guy being passed by fat old guy. Can’t have that can we? 
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I’m on a return to play (RTP) protocol…
2hrs (HR cap 115 bpm) result → 144w @ 110/111bpm
- The jump from 134w yesterday to 144w today for nearly the same physiological cost (110–111 bpm) is a massive 7.4% increase in efficiency in just 24 hours.
- This isn’t a gain in “fitness” (you can’t get fitter in a day); it is that your mitochondria and nervous system are no longer restricted by the inflammatory response of the virus. (me: interesting choice of language)
8km (5:50-6:00/km) result → 5:51min/km
- The Stability: Your HR stayed remarkably flat for the first 4km. That 103-104 bpm range is very low for a 73kg runner, showing great cardiovascular efficiency.
- The Drift: The rise to 115 bpm in the final 2km is perfectly explained by the “uphill/headwind” combo. If you had stayed on the flat, you likely wouldn’t have broken 110 bpm.
- The Verdict: This is a “Green Light” run. Your heart rate responded to the workload logically and didn’t “run away” from you, which usually happens if the virus is still active or if you are severely dehydrated.
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That would get me as far as putting my shoes on.
What are these, ChatGPT responses you’re training to?
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I am not training to them.
I am setting and doing the training and then asking for analysis after (and giving it loads of objective and subjective feedback i.e.,sleep, hrv, hydration, fuel, feelings, thoughts, ideas.)
AI yes, ChatGPT no. 
It did remind me what I already know, I am sh1t at hydrating. It said my hrv and sleep would be better if hydrated properly and gave some suggestions.
So I focused on that yesterday and guess what, sleep back to excellence and hrv in 90s, there might but some use in this, even if it is just to think clearly, question and try to maximise the benefit of training.
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That was the HR cap not the target. 
8km 5:51km ave HR 108 bpm
1 km splits,
104, 104, 103, 104,
107, 110, 113, 115,
and a few meters 113 bom
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I can’t imagine pushing 140W having the same cardiovascular demand as running 5:51/km.
I think I’d be 120bpm for the bike and 160 for the run.
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Still recovering.
That 144w yesterday (110-111 bpm) was 163w for 114bpm duration 96 minutes today / this morning. 
So lets see how the run later stacks up, it will be restricted (very easy) on purpose.
I have a swim booked for tomorrow morning, after that I’ll review and will hopefully that will be the ‘RTP’ complete.
After nearly three weeks of stress, illness and relapses (and other ‘stuff’ mainly sorted out a week ago), it was time do something different to break the cycle. Its a bit like the covid ‘return to play’ RTP protocol, but with more volume (time)
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Quick blast home as I’ve got to go to Leicester Square and stop some Stormtroopers from attacking The Mandolorian…
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Interestingly for me it’s the other way round. Strava says that would be a zone 1 run for me, but getting into zone 2 for the bike.
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Both were zone 1 for me and they would be for you as well (or I would be totally amazed, I bet you can bike mid Z2 or even high Z2 power at HR Z1 90% of the time.)
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I had a sort of day off today so headed for the hills on my bike again.
This time decided to ride to the mid Dorset hills, which are bigger than the ones near town.
8 x Okeford Hill (+130m) + 2 times Bulbarrow (+180m) and then lumpy riding to and fro to make it up to 2000m of ascent.
4 hours 4 minutes, 82km. No stops @Poet except one necessary wee stop.
Hit a max of 74.9kmh on the descent of Okeford hill, which has 8.8% average grade. Could have gone faster but I’m 
Felt ok though & actually enjoyed the whole thing today.
Frustratingly the Edge which logged 2006m won’t upload, but also recorded on the watch which reckons only 1900m… robbed
Edit: literally NO idea how @Chriswim and @jaylen84 managed their 8800m Everests, legs are butchered.
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Deffo Lanza training that, stop sandbagging 
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I’m 135 bpm for a steady 180W yesterday, lower than I’d thought (z2/endurance)
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Bit tired this morning from yesterdays rides and exploits in London.
Treadmill intervals
12 x 4:00/1:00 at threshold
Garmin still says it’s low aerobic / base…
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