Literally, a shit swim 
27min 1,800m 1:30/100m
3 x 100m free
4 x 50m pull
4 x 25m hard
6 x 100m pull and paddles (1:30, 20s RI)
12 x 50m (43s, 17s RI)
Had to evacuate on the fourth 100 for the loo, felt dodgy until the end.
No cool down 
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14km easy run. 1:19 at 5.40 pace.
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Feeling very fatigued this morning.
Just did 5km pull and paddles averaging 1:33 per 100m
1:17:44
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@Adam The session / rest came from an interview on TTS where they were discussing all manner of stuff to do intervals
One study looked at rest periods and let athletes self select their rest time.
Averaged out at about 2 minutes.
Also gives a nice 2:1 work:rest ratio
@Hammerer - Are those 8 minute reps then?
How are you defining Vo2 Max as a % of FTP?
If it was around 110%, I’m not sure I could drop down and do 5 minutes at FTP after 3 minutes. I’d be spent
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When I was in IM mode, that’s 1.5weeks worth of swimming there. 
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sorry @funkster they are separate intervals, separated by 3 minutes, but you alternate. You can adjust rest, maybe only 2mins after the FTP one. or change the length, 2mins and 4 mins, 1 and 3 for instance, or do more VO2 to threshold etc. (VO2 rest is 1to1 threshold about 1 to 2) Its just a way to build good Nm power and is all top end aerobic system so good bang for bucks in building mitochondria. VO2 max I’d typically set as their 5min power on the Power Curve (im not entirely convinced by %FTP for everyone) but yes about 110% FTP is average for most. Its a tough session especially if you do 5 of each. An athlete would build, maybe Id start with one or other, build reps, add a mix in and eventually you’d get to about 45mins of actual work.
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I’ll give that a crack next week
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Tired as expected from yesterday, plus awake at 4am = no catch up swimming today.
Aiming to do an easy run before lunch, then sleep.
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1 hour run at NINE kph, was going to ramp it up to 8.5 but decided to throw caution to the wind and just go for it!
Calf perfect.
Av hr up to 112.
1 hour pt. mostly core stuff.
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Out the door again with no plan today! 
But I did want to do something hard. But was concerned on vaccine impact as, although I feel fine, I had a carp night’s sleep with it. Constant waking up, weird dreams, dehydrated.
After the first km spiced it up and ran tempo pace, thought I’d see how long I lasted. 5km was the answer. Thought I’d turn around for a few easy kms but within 20 secs was clipping along again. So decided on rolling immediately into 5km at target HIM pace and finish with 5km easy. Ended up being a bit spicy for the HIM interval. Also muscles felt really tender and a bit battered. Not sure if that’s training load or vaccine side effect?
2-5 @ 3.42 pace (net downhill)
5-10 @ 3.55 pace (rolling)
11-15 @ 4.31 pace (net uphill)
Quite pleased with that and happy that the sun is shining and it’s not blowing a gale!
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Legs a bit twingy to start with but cruised it out on the treadmill without any problems.
That’s two weeks with much more intense runs than planned in them so I need to be sensible for the rest of the week.
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Makes me feel better at struggling through 6x4 min at 110%-115% with 3 min rec. Maybe my absolute Watts are a lot lower than @Adam’s. My CP 6 is about 116%. I couldn’t do them on 2 min recovery
For VO2 power I reckon 6 min all out is a good proxy, iirc that is what Billat suggested as a proxy for proper VO2 max/peak test. I like her sessions of equal work and recovery until you can’t hold power. Starting with 30s, then 1 min then 3 min.
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The numbers are all relative though.
I love sessions like that. They get me so far out of my comfort zone and I feel like I’m earning every pedal stroke. I think I do need a similar amount of recovery for for the time spent ‘on’
Well, I say I love them. Bloody hate them during - then feel great once finished 
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I’ve been doing these longer vo2max intervals 106% or 108% for a few months now - they can be truly awful, which can seem weird especially when 2-3 mins at 120% is achievable.
I had a progression of 4, 5, 6 → 7(!) min intervals that chewed me up and spat me out in Feb/Mar never again!
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But how can you do more than 100% ?
I hate stuff like that.
And for running.
Even more so for swimming.
Just moderate intensity for me.
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Of course, you’re training for IM.
I know you didn’t need that qualified with FTP.
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Oh, no.
All the damn time!
Say no to pain 
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I think that physiologically that is where I am best suited. An ideal distance tri for me would be something like 200m 
4km 🚴♂ and 600m 🏃♂
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Amen
7 minute vo2 intervals. Jesus. You animal.
How many of those in a session?
You’d have to get a spatula and scrape me off the floor after that!