Biked and swam today.
Left the house too late this morning and got cooked. First two hours weren’t too bad and had a 10 minute water stop. The last hour home was very warm.
LFelt a bit crappy for the rest of the day.
Short swim tonight.
400m / 10 x 100m off 2:00 avg 1:31 / 600m P&P
18hrs 40 for the week which isn’t too bad considering the weak start and then mostly a day off yesterday.
Big week planned for this week if my body can cope
Just over 12 hours this week, but 10 were on the bike due to the knee.
Bike miles were mostly easy but a little bit of quality due to the hills thrown in and the hour on the TT bike yesterday.
Only ~35 minutes of running, the knee has improved but probably just doing a longer hike tomorrow with a few jogs thrown in if it feels alright.
Rest was arm cardio on the rower and arm cycle, and the massive 5 minutes I did swimming today 
I’ve been increasing for a few weeks and need a bit of a rest. I’ve got at least 2 days this week where I’ll be doing very little. I know I’m fatigued as I’ve been a bit snappy recently.
Got a 25 next weekend, but also got a week away soon so will get a slightly longer rest.
13 hours here, courtesy mainly of short break in Majorca. 10 on the bike and 3 on the run. Made sure to drink enough San Miguel, Estrella and Formentor IPA to balance it all out.
Gym first thing. Going to be a warm one today!
5.3km in 30 minutes.
Jeez. Mad hot already!
Saw an egret. That was all.
Finished the week off with a 117.5km ride 4hr 28m.
That was a shock to the system, I thought about doing random loops so I couldn’t compare to previous me.
However I ended up doing a classic little 73 mile loop (Kidderminster, Pershore, Beckford, and back) I used to do every few weeks (I had 3x 70-80mi routes I would rotate.)
Everything hurt if I am honest, back, shoulders, hands, legs were heavy from the 25km with MP the day before, and it was very hot, so I guess it was okay considering. I have done it in 4 hours before, but that was a ride with 2 hours of tempo intervals, and yesterday was just chill after a big week time wise.
The body is not used to that though, I am going to bring these into training regularly now and see if the body response well.
Best week of the year from a volume point of view.
PS I don’t think my peaks weeks are going to be much more than this.
Tech/trail run
Butt kicks, lean and hip extension or walking
Got some anaerobic points and kept RPE low. It’s hot - the shade in the woods helped but not as much as the walking!
Don’t think I’ve scored that much load in half an hour before outside race efforts.
Longest swim of the year…
2400m 53 minutes ish
Easy / recovery day.
Not much recovery today though… the heats stress is probably making it like a normal double day.
Paging @explorerJC - told you so.
What is the reference?
Well if you can swim I would probably agree with @explorerJC
I only have one gear.. well two… slow and very slow, compared to swimmers, so in that respect I agree with you 100%, assuming most triathletes cant swim, which it is easy to make an argument for.
Why would you not take an easy technical swim, your limiter in the swim technique, and train harder on your bike and run. Only so many tokens to spend… spend them wisely.
I did a 50m and a 100m max effort… they were 3s per 100m faster than easy pace working on technique 
Having said all that if I had more energy to spare during the week I would spend more time getting technique right at a higher effort.
So in summary, the swim is easy from a cardiovascular and muscular fatigue point of view, but not from a mental / neurological toll.
I went to recce my leg of the Cleveland Way relays that is in 3 weeks, I’ve done it a couple of times before but the last time was about 7 years ago so decided a bit of a refresher was needed as there’s a little loop that they do differently on the ultra I did.
Parked at the visitor centre and ran on the road to loosely the start, the Peg’s were really good.
Kept it very easy with a few walk breaks to avoid aggravating the knee, stopped the watch at 14K and walked the last few K to enjoy the views.
Used the arm screens we got at the 113 last year, they were pretty good and cover the back of your hands if you use the thumb holes. Also had the sahara cap.
Had another short swim, this time 400M. The deltoid was still a bit painful on the pull but nothing afterwards, I’ll see how it feels tomorrow and what the physio says. Knee was a bit niggly at times but definitely better than it was.
Biked and swam again. Felt a little better in the heat than yesterday, then spent the day recovering, which is my plan for the whole week.
Eat, sleep, train, repeat
Swim was not a recovery session.
2km straight. Happy with the splits.
Using the alert function on the Garmin has really helped with pacing
Spin class this morning.
Horrific. Even after a cold shower I was profusely sweating.
Our gym was like a sauna this morning- 50 mins in the bike
Now in an air conditioned office- bliss
Not sure whether to ride outside or inside this morning. Which is worse?! 
. 3x15mins sweet spot…
n=1 science with @joex
Also worth noting: because it was labelled as a recovery day, it does not mean that the session was a recovery swim. Swimming is certainly lower impact than running however, particularly with slower swimmers, the level of effort relatively speaking is often higher that i could/should be.
@bbt67 said slow…not easy. Definitions are important.
