Short run at lunch. That’s it.
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Two weeks ago, 12km with a mainset of 4x 1km on / 1km float so 8km continuous
[ Strides: ~3:45 pace / 390W ]
├── Rep 1: 4:26/km (414W) | Float 1: 5:21/km (319W)
├── Rep 2: 4:23/km (421W) | Float 2: 5:21/km (320W)
├── Rep 3: 4:19/km (419W) | Float 3: 5:21/km (318W)
└── Rep 4: 3:58/km (457W) | Float 4: 5:15/km (340W)
I mention it because today I did 16.3km with 12km as 6x 1km on / 1km float.
| Session | Pace | Avg Power | Avg HR | Max HR |
|---|---|---|---|---|
| 16.3km - 1h22m27s | 5:04 /km | 346W | 136 bpm | 159 bpm |
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Some people’s training makes my head hurt to be honest
Those numbers .. mean nothing ..!
Anyway .. two x 1 hour bikes
Second one much harder !
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30 minute treadmill run. Nice and steady, with a couple of efforts thrown in.
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Gym first thing. 
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1000m swim.
Got annoyed with it being so busy.
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Back to some Norwegian 4x4’s. Not too fast, had a bit left in reserve.
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Swimming sucks.
Best swim in over a year Monday, one of my worst swims in years today.
Mind you I dont think I could do a button up this morning if I had to, so Im not sure how I thought I’d have the coordination to swim 
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You could have left it there and you would have got a lot of likes.
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I thought doing / not doing buttons up might have been worth a few 
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Anyway, as I cut my swim short I was super early into work so managed to sneak a 8km in lunchtime.
- Distance 8.01 km
- Time 42m 3s
- Pace 5:15 /km
Bonus is also finished work an hour early. Might have been a perfect day without the sh*tty swim. oh don’t need the sh**ty, just without a swim would have been enough.
Original plan for tomorrow was long open water swim about 3km and long run ~25km, however I think I’ll ditch the swim and try a 25 - 29km run.
Still not sure if I’m going to defer IM Barc, about 12 days to decide, swim is carp, bike isn’t much better (but at least I can get through that), run is decent.
I need to get a few sea swims in but I can’t see how that’s going to happen, except race week (I’ve got Wednesday to Saturday, think we arrive Tuesday before the race) which is far too late for the sea swims to make a difference, an workout what more I need to do.
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One of a few big weeks coming up before IM Wales.
Today was a 167k ride on my road bike as I was riding with someone else. Approx 1400m elevation in 5h50. Felt fine most of the way.
Got a 21k run tomorrow, with swim after, then a 105k bike on Sunday, hopefully.
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Big weekend
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Yeah, incredible 
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Blimey, puts my 45 minute steady run this morning into perspective!
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I’m still slow as a snail, but hoping I’ll have the endurance to get round.
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Only managed 9km of my planned 25km
Bike all set forca long ride tomorrow so hopefully that is more successful.
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Gym first thing.
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Got out for a morning trail run. Achilles is grumbling a bit though which is annoying.
Beautiful morning though. Saw a few deer, a chamois, loads of birds but no bears 
.
My legs are weak as at the moment though. Had no strength on the climbs. But then I’ve barely run over the past 2 weeks so understandable.
9.7km with 277m elevation. Lots of technical single track.
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