I remember that, I pulled out 2 days before after being unwell.
It’s frustrating when you are fit but an injury like ITB derails you, and the crowd think you’ve hit the wall or not trained enough 
Had the same in 2018, pretty much knew it was going in the first mile 
that was a long day!
Theres some good info there despite the handbags 
thanks for the reminder.
I’ll be scheduling fewer long rides this year basically because I had too many and it conflicted with work/family. I haven’t decided yet, but more like once per fortnight in the final 8-10 weeks, rather than try to do them every week and fail.
1 hour core circuit
2 hour turbo on best Argon, the front is far too low … sorted tomorrow.
Even had a quick sweep up for the leader.
First 26 miles of Lanza bike route, bloody freezing in the garage, binned it when I lost feeling in my feet.
I would have paid to lose the feeling in my feet final 25 miles of IM Wales.
Hot foot nearly broke me!
Took kids to rugby Sunday and realised within 20 minutes the error of my ways. Entire body was toasty but I had sports socks and trainers on my feet. I lasted 2 hours but any more and I’d be losing toes…
Shoe covers mandatory at the min!
Thick socks and no top is the way forward.
I was thinking of Zwifting but just just went to put my newly acquired tools and bits away and couldn’t stay in there long enough to do that! It is effin freezing in there.
Sofa wins the day 
Back up the alpe with an interval session as 5x5mins sweetspot. 8 more to go.
God damn I am hating tech complexity!
1h sweet spot session mirrored on Zwift was a total ballache adding 20mins as I struggled with dropouts, bluetooth and wifi signals making life hard for no reason.
Then got free and ran for twenty minutes. If I thought it was cold on the turbo, a sweaty trisuit on the streets took it to a new level despite adding a run jacket.
Had a beer and food at home after. 
I seem to only get drop outs of very large group rides or club meet ups if I have the companion app and/or Discord running. It’s weird as the ATV works well otherwise.
Still might invest in a wifi extender.
Chilly headwind on the back 3 miles this morning
6.33 miles
45:18 / 7:09 mile pace
124HR
My pedals conflict with my trainer if I have “power meter link” configured, losing the power data to both TR and Z
My watch says paired but wont send HR to Zwift companion on the phone
My IPhone keeps losing wifi signal
Then the TV stopped finding the pedals altogether despite reboots of all devices
The whole malarkey pissing me about! 
Ive disabled PML but this means my trainer is not so accurate 
I’ll give up on HR to Zwift or anything unless there’s a race on👍
Managed to get out for a run. Man, that wind and rain was icy!!
10km, 53.59, 5.23 pace and 108mtrs.
Another steady Alpe. 7 to go for the Tron and I must be closing in on the x25 alpe badge too.
Same steady 30 minute out and back run that I did on Saturday.
Ran 190m further for same HR.
Went through 5km in 28:41, down from 30:09, 1bpm lower too.
4 days of consistency - it’s a start.
9km semi-easy treadmill run…
Your plan looks reasonably considering you aren’t trying to KQ or go sub 10:30 or something. Swimming is obviously now going to be a challenge for a couple of months but I’m not sure I’d worry about it, not sure what your swim ability is but obviously you aren’t going to get any chance to improve your technique. It shouldn’t be difficult to ramp up to a few long swims nearer the time and maybe a couple of O\W swims if it’s warm enough.
In the meantime any spare swimming time would probably be best on the bike, I’d still be tempted to keep a hard Zwift race in at least once per week, even if it’s only something like a 20 minute hard effort, given you are now in Cat A you’ve improved and probably got more top end to work into.
In the meantime if the weather isn’t great a couple of longer rides, 2-2:30 if possible (mentally & timewise) and stick something on the TV to keep your brain amused. That kind of time on a turbo is probably about 125% of an outdoor ride. Or you could stick in a few 20 minute segments at IM intensity.
Then when things improve and it gets warmer you can go outside and look at your longer rides.
I tended to do a long run before the long bike to reduce the risk of injury, but other people I know do the opposite and top any run at about 2 hours to reduce risk. Any trails might take your mind off things.
Long bike rides are hard work, if you can ride with someone even for a short while it breaks things up, I’ve also used things like an odd sportive to get me round different roads, but I try and break things down timewise, e.g. get myself to 2 hours then think I’m nearly halfway. Or factor in a quick 10 minute stop for a stretch or quick snack. I also like to get a few TT’s in, but that might also be a struggle.
Don’t particularly think you need to do any running speedwork, just keep it at long run\IM pace.
If you are struggling after a long bike ride are you eating enough during it, and straight after?
Isolating after being in contact with a positive case, ( my mum )
Yesterday was strength improvisation Circuit in the garden consisting squats, mountain climbers, weighted lunges, burpees, weighted step ups, dumbbell row.
Today was 1 hour turbo at 75% FTP and <135bpm.
