Haha, I didn’t have a hangover or Whitty in my lug hole but did manage 67k on the bike and a 2K brick that wasn’t pleasant. It’s the first 2K that are adrenaline fuelled when your legs are used to a higher cadence.
No idea why I did 4:07K’s 
Was feeling pretty sluggish on the bike, so going to have a fairly easy day tomorrow.
I managed 14, 10, 08 and 11.
But I was f00ked after the bike.
Expected to do it in 90mins fairly easy.
Home after 78mins. Whoops!
That’s a good pace if you were doing 233W though.
That’s estimated.
Power meter is back getting serviced.
So it’s probably more in the region of 250W plus.
My position is fairly comfortable and aero, for a triathlete. I could get lower and more aggressive but can’t be arsed doing any core exercises 
I’d practically beat Frodeno if I did core stuff
14km trail run. A run of 2 halves.
6.5km, drove to the forest and ran alongside Little One on her bike, pace was all over the shop but watch says 7.43 pace.
Then Mrs FP dropped me where the road and the trail meet and I ran home. 7.5 km at 5.27 pace
Very steady ToW Stage 4 for 60mins.
Had a quick 30 min slot this evening so did ‘wave rider’. Was a cheeky little session. Dinner hadn’t gone down though! 
Now for wine and crisps.
I did a Brick session tonight. Pink gin fizz with a quick transition in a session lager.
All whilst faffing with my rear wheel hub which is back. Together but feels shite. Think I did something wrong/badly.
Yesterday managed 7.5k steady treadmill run, and a 20 minute turbo in the evening.
Beers last night. Day off today!
Missed my ‘slot’ this morning. Instead of getting up at 0500 as usual for the weekend, slept in until 0730. Even the dogs slept through.
Not much chance of training now, full day of garden work ahead.
10km in Zone 2. 44:16
We were due to drive to Cornwall for a week last night, our builder currently in needed an extra day to finish our bathroom🙄. Also took the pressure off me getting back from Work, packing the car then spending 4+ hours driving there.
Thought I’d get a bonus 2 hour ride in this morning as i don’t have room to take a bike with me. Anyway opted for a mini lie in, a short bike loop and a 5km run off. Cracker if a cold morning. The ride was lower end of sweet spot I’d say and I was pretty pleased to see roughly 4 minute kms after not looking at my watch for the run. I’d say the effort was moderate, not too laboured!
Hopefully a sea swim and a hilly run tomorrow and that’s week 1 of my race build ticked off.
Run and swim focussed next week with a possible bike once were back if I’m feeling super keen
Looking like a good week to go away! It’s glorious down here today.
Looked at the forecast the other day. Today was looking the best I’ll be spending it on the a303 
I’ll be driving up the a30 this afternoon so we may pass each other! 
Only going as far as Honiton though.
90mins steady around Fuego Flats.
