Hour static bike… results … pretty crap.
5k @ 12 kph av hr 131, 133 according to the mill.
5k @ 15 kph av hr … a lot more… but there’s a touch to come.
Probably won’t run until race day now .
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That’s good to hear… Mrs MC finally got an MRI on her achilles yesterday after over year of waiting/hassling from the podiatrist/repeat visits to the GP to explain why poor quality physio, daily stretches and an ankle support isn’t the answer… first step to sorting her ankle and getting her running again… good job, as its a free pass to several future marathons around Europe!
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Bike to pool, swim, bike home, bike to work, work too late to make TTT so smashed myself on the way home then added a loop to make it 53 mins @ 97% NP. Doing some really hard efforts away from lights and up inclines at 400+w and a few sprints that will have been close to 1000.
Got home, accidentally deleted ride ffs!!
(last looked at Garmin at 52mins and was 263w NP so recorded that)
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10 min head start …!
With that power …
You” ll be packed up and gone when I’m pulling pain faces in the last few 00 meters on the run.
Run went well today, but hamstring is playing up…
Typical first race in ages … been injury free all year… now this… !!
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It was short bursts, believe me. Plus the 89kg I’m hauling round levels it out, for shame 
Lay off the fast stuff and get to next Sat fighting fit.
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That’s the plan…!
Ironically I have three boxing sessions between now and then …
Few swims and a few short bikes, works done now.
Going to look at the route Monday / Tuesday … I’ll report back
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My knee is fooked 
I dare not go swimming, due to open wounds and “the look” you get from people 
I cannot run (it’s hobble time even walking)
I can’t bend it enough to cycle.
Probably a good excuse to go to the gym or do some core?
Or just eat Malteasers and watch YouTube, right?
CTL has gone from 105 last month to 82 today.
Pretty good taper for the 25TT 
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Go the Malteasers option
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There’s a question that answers itself
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So you managed 2 days of the being really into work, and now it’s not even mentioned?
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Jeez, Jim - finished that task now…done my billable hours for the week, it’s relaxation time now 
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It is possible to do core work while watching YT and eating maltesers.
Nice little blast for me this morning to load up on last nights efforts.
Hill reps in Heaton Park with a couple of mates, easy spins round and max effort hills.
70 mins
89TSS
3rd all-time 5-second & 1-minute power. 
1km brick run, no watch on but a max effort round the block in cycling kit. Felt fast, probably wasn’t
Building nicely for next weekend.
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All right Bitches; its friday, its lunchtime, its tdf, its time for some BIKE AND RUN! Booyeah!!
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Bit of a mixed one today. Ran 9km on road to Cathys Hill then an hour of repeats and met family at cafe after swimming.
14km, 1hr46, 406mtrs
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90 mins bike early doors. Cold.
75TSS
Nice and easy with a mate who is a new cyclist and powered up a couple of little rises.
Feeling good.
Been to watch my boy play football with his new U7’s team which was brilliant.
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MRI scan results this week. Surgeon said meniscus is fine, just a significant MCL strain. He said a pro athlete would be out for 3 months, so my 4 months and counting isn’t a worry.
Plus side is I’m ok to return to cycling / running.
Done a couple of super steady treadmill sessions and a turbo session. 110 watts for 45 minutes. 
Brutal Physio yesterday. He said I’m good to make a steady return trail running.
Need to be super patient but happy to be moving forward after 4 months.
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Great news.
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Long run, hard effort. Trying the new 1h45 longest run for maximum benefit and minimum impact.
1h41 17.6km +290m at 5:44/km (mara) HR 150
Felt good to breath hard and put some effort in 
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31 miles biking, going well then at 18 miles in or so on tri bars, depression in the road in dappled light, 25mph - 0mph, ended being a passenger and I guess luckily went left into a bramble-filled ditch rather than hitting the tarmac. Left arm ripped up a bit, left hip/lower back impact pains, cut lip, feet up til the 113 then.
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