This, but TBF the question was when I last finished a race 
Whoops, double reply 
I’m in that horrible ‘tweener’ stage where I know I should have ran last night but CBA. Had my jab this morning and work means I need to run tonight and tomorrow morning.
But SDW100 is 2wks on Saturday and I keep convincing myself that I’m in taper mode, rather than just lethargy. 
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Lol 
I appear to have established a three times a week swimming regime over the past month or so (plus a weekly family swim), so I’ve taken the opportunity of taking out an annual membership to the local pool and gym – £25 per month. Added benefit is use of the 30 metre pool down in central London which I can take advantage of during my frequent visits to to westminster magistrates court.
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You’re so lucky to still be a free man 
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It depends what the goal of the strides are but Id generally add them in as a way to improve things like knee lift, heal lift, increase turnover, promote the forward lean a bit more. Useful in the middle of a longer run to remind you not to slouch and to drive the knee forwards etc.
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Fortnightly two hour static bike torture.
Bit cooler today so more watts and cals.
Pretty sure with a fan I could get near my pb set 6? Years ago, but that could be just wishful thinking.
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40min 8.83km run
4:32/km HR broken 😮💨
1.61km warm up
6 x 400m @ 10km effort (400m RI)
Cool down back home
Decent.
Messed up the first and second interval (far too fast, suffered slowly, then slowly increased the pace over the last four, as the effort remained the same, which was nice)
I just tend to ignore pace on these and think to myself “am I doing 5/10/HM/MP effort here?” Cos then it’s terrain dependant.
If it feels slow, I’ll have a look, otherwise not too fussed.
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Still couldn’t get going for a run but had to go to the shop, so went the very long way round for a 5.5km walk.
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It all counts !
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Monday morning, 8km hard run, 33 minutes. Just wish I didn’t like chocolate, then I’d be much quicker. 
Monday lunch, 30 minute spin class.
Today, 55 minutes in the gym. Rowing and weights.
At lunch, another 30 minute spin class which was an absolute sweat fest.
Now lying on the physio bench with acupuncture needles in both calves.
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85 minutes on Zwift was all my body had left today
221W NP / 0.67
No HR as my chest is all ripped up at the minute from the strap
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Body glide or Vaseline.
I’ve a permanent scar from one of mine 
ETA: @funkster - if it’s bad, you can put some plaster tape over it and it’ll still work (but I’m allergic to that and it leaves a massive red welt 
)
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Supposed to be 200s pull buoy 
Vo2max interval fun
Club run turned into a hell of the local hills, they killed me.
Not very optimistic about the quality of tomorrow’s workouts 
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Sufferfest, forgot how much fun they are, did Revolver today, an old classic of 16 x 1min on off at > VO2 MAX, ~120% FTP . 45MINS, 66 TSS 0.9IF for techies.
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Thought I’d have a crack at @funkster 5x4 at 108% that came up a few days ago!
Jesus, that was a level of hurt. Was screwing those two minutes of recovery. I definitely needed three.
My power was dropping with each interval which I’m (hopefully) putting down to a long day. Earlier run probably didn’t help things.
Enjoyed that though 
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I normally prescribe 5 * 3 on/off at that level! Or another is 3mins vo2 , 5min ftp with 3 mins rest after each. 3 - 5 intervals
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Day 2 - walking ‘holiday’ 274 TSS mwahahaha
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3 minutes vo2 to 5 minutes ftp sounds spicy.
I’ll have a crack next week 
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90mins steady on Zwift. Right knee has been a bit grouchy so taking it fairly easy.
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