Good news
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Decided the best way to test the Achilles was to go out and run a half marathon at sub 3 hour marathon pace 
Windy AF over this way, so ran loops of just over a mile to try and negate that and keep the pace reasonably even.
Meant to be 6:50 pace
First 11 was 6:35 +/- 5 seconds
Last 2 heading home were slower due to the headwind all the way 6:45/6:54
Came in just under 1:27:00
6:38 per mile average
140HR average with a 154 Max just towards the end running over the railway bridge
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Iām sure that will help to heal it 
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Wowsers
All the volume you have done over the last year, if you can avoid a Hiroshima of the lower legs then Iād love to see what your race day marathon time will be. Rapid I reckon
Out of interest how did your 1.27 half feel? Hard or easy?
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The Friedrich Nietzsche school of coachingā¦
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It felt āokā but not sure I could have done 13 more miles at that pace.
Predictor gives about 3:02-3:09 for that effort
6:50 pace is what I need, so a bit like the difference between my aerobic pace and my 5km pace, if I go just that little bit over, I really start to feel it.
That said it was further/faster than 3 weeks ago, but it was much windier today and I did 100km on Zwift yesterday.
It wasnāt a race and I wasnāt trying to see how fast I could run a half, more trying to dial in what 3 hour pace feels like.
Still donāt know if MK is going ahead, but still need to do these sessions
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Think Iāve overdone the racing a bit this week, a few short sharp races. Tried a crit and bailed after 3 laps, was starting to struggle, so had an easy peddle then did Bologna at tempoāish on the road bike 
Need a few easy days now. Iāll probably start some short sprints later in the week when the Wattbike is back.
More about the long game though init 
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10 miles at 5:01 km pace.
Wet and wild out there today !
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4.5km family Motherās Day walk. May or may not have involved Roasters 
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Out early for a 60mile, slightly lumpy ride. Felt tired from yesterdayās Zwift, but good to be out on the road.
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Nothing strenuous this morning after yesterdayās HM
Legs and Achilles both sore
4.25 miles
31:42 / 7:27 pace / 120 HR
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Got back to something resembling a full weekās training after most of the previous week off.
4 Bikes - 98km - 4:12
2 Run/Walk - 10km - 1:27
4 S&C - 2hrs
Still canāt run due to calf so managed a 1 mile brick run and an 8km walk in lieu of my Saturday run.
I donāt record my morning/lunchtime walks, only where Iāve specifically walked instead of a run.
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Good training going on here.
One week after getting back on the the bike my FTP is up from 151W to 186W so Iāll take 35W in 7 days 
Now Iām settling back onto the bike, Iāll keep doing the same simple sessions until I start to level out - hopefully, Iāve still got quite a lot of improvement to make before I actually need to do any hard training.
No run training yet, but will give my knee a test this week.
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Since May IM got cancelled, my training has pretty much halved. I was averaging 9 hours per week through January and February but in the last 3 weeks have only managed 4h38, 4h47 and 4h35. This is probably close to my natural baseline - about 30 minutes per day on weekdays and an hour per day at the weekend.
9 hours per week probably isnāt much by the standards of some people here but I was finding it plenty. Looking forward to getting the bike out more when the weather warms up, just for fun.
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Just sayin ā¦
3 x 5km on the rower - 16km in total
First 2 x 5km was 1k @ 22spm, 1k @ 24, 1k @ 26, 1k @ 24, 1k @ 22. 3rd 5km was a straight row with damper up +2.
kernackered
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-5 CTL on TP over the last week due to a lingering cold. Iāve been doing the occasional bike/run session but I feel out of breath quickly if I try to hold a sustain decent effort. Frustrating!
A low energy Monday last week was the precursor to low energy week 
.
I hit a couple of decent sessions one running & one cycling, but couldnāt muster the minerals to get out on my bike on Friday despite the opportunity 
. My nadir was abandoning my run yesterday & literally having to walk off the hills backwards as my quads were screaming at me despite a very light few days beforehand.
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Small easy circuit made the total 15:15.
Two steady easy ish outside runs, 3 turbos one very long two short and hard.
Rest was core and weights based, actually hit a full week of nightās now (77) hours, so training hours will be down this week, but Iāll do what I can.
There is a very small light at the end of a very long tunnel ā¦ it seems.
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