I did zwift tri academy aerobic workout thing today. Surprisingly tricky to start with after racing last night, so legs were tired.
Over under aerobic between 70.3 and IM intensity. 4 x 3 on, 2 off then 3 x 3 on, 2 off then 2 x 4 on, 4 off.
All done down on bars in aero.
All this increased training isn’t half setting off my appetite though. Its insatiable at the mo!
3 x static bikes 60-90 mins.
Two exercise
One watt bike, which had better results.
Hours core
3k in an hour swim, usual effortless plod, same old same old.
Tired now
45 min treadmill this morning - steady 11kph
45 min strength and conditioning this evening
30 mins of Yoga with Adriene - Day 8
4km pull and paddles
Was meant to be an easy 19km this morning but I didn’t have to listen to my body, it was screaming at me all night. So I bailed on an early run.
Feeling a lot better now, so will get out this afternoon.
50 minutes Zone2 on the turbo this morning, followed by 10 minutes yoga
Feel like I’ve been in a boxing match not two days hard SBR training.
I’ll be having my rest day today, all day tomorrow untouched though.
What happened to Mr “everyone should be riding in the real world not playing computer games” 
That’s why!!!
Billy no mates 
9km stead treadmill run first thing.
Hopefully the frost and mist will bugger off so I can run outside next week!
Had a go on my mate’s bouldering wall he built in his shed today. Haven’t climbed in well over a year now and it shows! Weak AF!
Managed 3 x 10 move circuits on the easy colour before my forearms were totally pumped and not having any more of it. All whilst being heckled by my 5 year old!
I was in just trainers though, and the footholds were tiny. That’s my excuse. Deffo nothing to do with total lack of any technique and strength!
Slept late, got up then slept again until noon, played with the kids and had some lunch, slept again maybe four hours.
I’m calling this training, it’s nothing to do with the three bottles of wine I shared with an old friend last night. It’s all allowing physical adaptations to take effect, honest,
Smashed myself to pieces till first swim last night
Then our lives became very similar, bar the kids !
Back at it tomorrow
1hr on Zwift as a 30 min warm up on the volcano circuit followed by Emily’s short mix session.
That’s a tough session!
90 minute Zwift
220WNP (with a 1.00VI) / 0.67 IF / 104HR
Stung a bit!
Z2 run for me, lovely evening.
13km, 150m elevation at 4.35 pace. Weirdest thing is hr was 153 average. That is insanely low for me. Potentially the lowest HR figures I can recall.
Heart is responding really quickly to little downhills as well, but then spiking up going up the other side (so not hrm related). Even towards the end of my run it was dropping into the 140s (just) on the downs. I could look through 7 years of data and struggle to see instances of a 140 to even count on one hand.
Either I’m just getting old and heart rate isn’t as high as it used to be - though my max is still up there on my hard runs - or the bike is really helping my aerobic conditioning and transferring very nicely to my running.
I feel like I’m moving well. Feet have strengthened again for tarmac running, as have legs. I’ve averaged less than 30km per week this year of running. Fingers crossed this continues.
Aerobic fitness is there, but speed and speed endurance needs to catch up now. Think I need to start adding in some more threshold stuff like @stenard is doing on his big weekly runs.
Feeling happy now. 
10TT tonight… waiting on results, but a pitifully slow 27’s… however, story of the night is near hypothermia. Absolutely frozen to the core in a skinsuit. Haven’t stopped shaking yet, an hour after finishing.
I’ll assume the “shed” had more than 50% open sides to meet the requirements of a place you’re allowed to meet.
After last lockdown, I went with Otter, I am a weak and wimpy climber at the best of times, but I was actually completely petrified of being able to hold the really easy bouldering I was doing, really highlighted the lack of any sort of functional fitness during lockdown, I should’ve actually done stuff - not that I changed in this next lock down of course, just carried on getting weaker.