Zwift run on the boy’s treadmill, just 5.7km, endurance oace
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Swam this morning
1km swim
Then onto some drill to find my fins are no longer useable due to rubber degrading
Onto some snorkel work to find that I’d pressed the lap button and the Garmin was resting…
Finished with 1km pull and paddles
Up to the gym for super slooooooow work and not being able to stand up after 2 minutes of leg press with 120kg
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3 runs this week for the underwhelming total of 9Km. Knee and ankle not too bad, a dull ache / pain behind my knee suggests it’s not completely better and I will not run again for a day or so. 2 x 40 body-weight squats every night in addition to press-ups on the side of the bath to exhaustion.
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21km easy run but I think I went too hard.
1.54, at 5.25 pace
ETA: I found a sub 4.00 16 weeks plan and jumped in at week 8. (probably dumb but it’s not like I’m starting from nothing)
Out of my 21km I did do 4 x 1km at 5.10-5.15 pace, not sure if that was smart or stupid. 
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75 minutes in the gym this morning.
Also I Forgot how hard rowing is. Want to work my way back up to 5k in 20mins but miles off
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Big / tall unit like you should murder that with a bit of practice…
Managed a 1:30 half marathon during lockdown…
Tough but rowing in tri shorts helped with comfort.
Plan to have a go at the full 42 k this winter!
Hope the calf is ok
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Some days I wish I hadn’t bothered.
Went out for a quick blast to try out new (old) wheels, realised fairly quick I needed to micro-adjust them but could not be arsed stopping, not such a big deal anyway.
Unfortunately soon realised that my Garmin varia rear light had finally broken, after threatening to not work for quite a while now, lasting less and less time and sometimes not syncing with the head unit. Not a great thing to happen as I’m deaf as a post right now thanks to a cold, but hey, I still got eyes…
Wind was fierce and -as it turns out- entirely on my back on the way out, turned round after half and hour and then proceeded to crawl back directly into the wind for the return journey.
Nice to finally try out my new gore convertible jersey though at no point did I feel I was warm enough to go short sleeved…wind was just too sharp.
So I’m just cruising back home straight into the wind when I got smacked in the head by some sort of projectile. Said projectile got stuck in the junction between helmet and head and was very unhappy at this, so it decided to let me know by stinging the shit out of me. Could not brake fast enough to get my helmet off, swear I saw the fucking thing smiling as it flew off. I’ve been stung before but possibly not in such a sustained manner, as 3 hours later my head is still throbbing.
So now I’m down one rear light, with a bike that needs some attention, with a sore head and the knowledge that tomorrow’s training has to take place super early in even colder conditions cos of family plans the rest of the day. Autumn is here, and it’s not started well…
Still, glad I’m not jumping in the lake at Hever today as I have done 3 out of the last 4 years!
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Yesterday morning, 7.5k hilly run, 4:10 minute k’s.
Gave myself a calf strain, thought all my glute and ankle activation and strengthening would of cured it once and for all. Sadly not (mind you, my running shoes have done over 400 miles, probably doesn’t help).
Yesterday evening, I actually swam, in a pool (and had an entire lane to myself!). 1.5k, averaging 1:40 pace. Triceps and shoulders are in bits…
… so this morning I did a 4K row, then 25 minutes of S&C…
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Ouch, take care mate.
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11km with Mrs T up and around Winter Hill - stunning morning - glad to be up early and out and about
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- 89 hilly windy kms in 2:02…
so 32 kph,av hr 155…
How was I going 33kph balls out in a sprint tri on a much better bike last week… this sport drives me mad sometimes.
Onward.
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Great stuff. Though I did read that as 89km in 2:02 at first!!
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Now that would be a jump up…!
400 watts up hunters hill…! Apparently !
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Did a quick weighted run this morning
Then, as we can’t do proper events at the minute, went to a friends and did a virtual coffee morning for Macmillan. Was reasonable fun doing a live stream
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I’ll get there. Calf is ok, still tight but easing.
Not run all week just in case apart from short TM in gym.
Nice bike pace btw!! Flying up Hunters 
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Used old argon tt bike… what a difference… I’m normally hanging on for dear life in today’s company, especially uphill, just one of those days we’re it’s there.
Think I held 2:00 min per 500 on the rower for 12? Mins, earlier in the year, 20 is doable but would take some graft, I joined a lockdown achievements group full of good rowers, they were amazed at a 20 min 5 k running…, they were rowing sub 18 for 5k, some proper lanky monsters.
Watch the calf and stick at it!
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I rowed a 20 min 5km in 2013 when I was fit. Aimin FB for it again by Feb.
Amazing you can have a day like today on the bike when you are flying. They are few an far between for me 
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Hardly flying … but a bit different from last week…
Hey ho some you win… I’ll probably start rowing after Oulton park.
It’s awful but helps the bike.
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Finally did a Tri in 2020! Dawlish sprint, as suggested by gingerbongo last week- thanks, good find 
Alarm set for 5am, little drive down. Chilly start for us soft southerners, 7C and north wind. Watch says 11 mins for the swim, no idea if it was an accurate 750m, probably not as that would be a near PB and I haven’t swum since March LOL.
Warmed up quickly once out on the bike. Tough little bike course, 3 laps, twists turns speed bumps and traffic. I don’t mind though, everyone is in the same boat. Took it steady up on the hoods where safety dictated, and got down on the aero bars when the road opened up. Not seen power data yet but it is going to be very stop-start.
Run- great loop ending with 1.5km alongside the beach + cheeky flights of stairs to negotiate. Happy with 19.09 for that as am not particularly run fit and until last week wasn’t planning to race any time soon.
Low key event but really enjoyed it, still loving this sport.
A bath and a beer beckon 
ETA: 223W AP, 236W NP, 33.5kmh
ETA: 16th , 6th M40-49
ETA: 5 out of 5 for organisation, during an actual pandemic too
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2:20 bike
55km
607m elev
180NP first half
240NP second
Nice spin over Belmont then a reverse Sheephouse and home.
5 degrees, had the winter gear on!
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