Third treadmill run this week… awful I know on a day like today, but sticking to the plan.
Calf perfect.
So three runs all one hour 8,9 and 10 kph at least it’s low hr running !!
Three rides, one two hour inside which was balls out, one turbo in the garden which was very enjoyable ( easy ) and one a 115 km ride out with IMUK entrants which was a laugh.
2 x 3k ish swims and a decent boxing session too.
I’ll be winding down slightly now, only slightly !!
Stick at it
Sounds like a cracking days training 
FIRST SWIM of the year in Loch Lomond - hoorah! Lasted longer than i thought. A leisurely 30 mins… felt like an hour 
Kicked booze into touch for the next three months. Going to get super fit. Girlfriend says if I put as much energy into that as I did ordering deliveroo and getting super panelled I should do ok 
Please tell me the cafe is called Cathy’s cafe
Managed to squeeze in 6kms after the kids went down this evening. Better than nothing. Really pleased to see a return of 4.10 pace at Z2 as well, especially as it was waaay too soon after supper! So many BBQs down on the beach as well, which made it very distracting!
Going to get a ride in first thing tmw morning as I didn’t get out today.
It’s called The Handlebar Cafe I think
More like exercise - hesitant to call it “training”
Although, we had a young lad from Marcus Backstëdt’s team out with us and I was sprinting and going for the Cheshire KoMs with him…
…set my best 5 second power at 973W 
This was the gradient for the majority of the ride 
Not tired today, but CBA doing a 32km jog.
Heading out for an easy 10km in a bit.
Waiting until Thursday when it’s a bit cooler for my long ‘un
Yeah I know what you mean.
Still, a 200km ride is still a 200km ride and a cracking day out in my book
After jealously seeing yours yesterday I joked to my wife about needing to get out for a 6 hour ride today. She said yes but would mean a massive change to my boys plans. I’ll have to settle for a swim and a hour and a half 
Managed to shuffle my Sunday ride to this morning. How nice is it to be riding in a ss Jersey again?! 
Still had the gilet for the first couple of hours. Down in the river valley it was pretty nippy still. Didn’t realise how cold until I tried to get a pack of shot blocks out of my jersey pocket and get them open! Like doing it in oven gloves!
Hunted for the flattest route I could find from the house. Nice and early so i could use the main roads. A mate told me about a nice 10 mile or so section that’s closed (Bridge repairs) at the mo, but you can still pass on a bike. Passed like 3 cars on this nice wide main road in over an hour! Great!
Feel happy with my position now, don’t think I’ll bother tweaking any more. Held aero pretty well, slightly aching back and neck. Needed more fuel though.
Now need to find another 5kph or so! 
Quarter of the climbing, no road admin, race kit, race tyres, race face. Probs not going to be enough, for my ‘a’ target but I think I’ll settle at that power. Legs were tired at the end, but think I could lock into half mara mode after a few mins.
94.5km
774m elevation
231NP
31kph
0.86 IF (but I think tp may have a lower estimated ftp - I’m still not really sure what it is. Ramp test gives me x, 95% of 20 min best gives me y.)
Swim
1749 + 132 (kick) = maybe 1881m if it caught the sculling lengths.
132m Half Fly, half FS - Fly continuous arms, faster kick
132m Kickboard
132m Pull & paddles, straightening right pull
132m Back stroke, taught body
132m Breast, hold the shoot for 3s
132m Half scull, half FS
Main 100s @ RPE 6
Mum coming over so it’s going to be tricky to get in my 1hr run and 3h15m bike…
Really pleased with last week. Big tick for me if I do say so myself - 
Up to 13.5 hrs and 850 tss.
Hard 100s in the pool Monday
Vo2 turbo efforts Tuesday
Relaxed half marathon Wednesday
Just ticking over Thursday/Friday
Easy 2.5 hours on lovely empty roads in the TT position Saturday morning. Unfortunately wasn’t short sleeve jersey warm at 6 am
Back in the lake for an easy swim Sunday, followed by an easy half hour on the turbo then straight out for a short brick run.
Two more weeks then a mini taper
I missed a few days training in May due to long hours at work. 
(Plus, I had to cut quite a few sessions short due to being tired from work.)
Despite this, I am pleased that May was a solid improvement over my poor April.
My first swims since Dec.20 were a real shock to the system, but at least I made a start.
I’m rebuilding my running slowly, to avoid any temptation to go too far (for me) too soon.
May21 – Month (Apr.21)
S – 6 km (0)
B – 201 km (151)
R – 39 km (13)
I really hope I can build on this again in June.
Cheers,
Paul. 
PS
I keep meaning to say that this thread really reminds me of Blogland in TT1.0.
With lots of TTers giving each other encouragement (when not taking the Mick). 
There is always some epic training to read about each month, so Chapeau!
Cheers, Paul.
Took a mattress to the tip for Mum, core work 
Good work @mw22!
That’s got to be a nice confidence booster before race day.
The lack of hip pain/issues is the big relief.
Still need to sort this shoe… Trying to loosen the laces in the middle a bit more without feeling like the shoes gonna come off.
Shoulder was ok … just. Trying not to push it tho, so cut the swim a bit short.
Missing a bit of bike pace, hoping race day brings a few extra watts.
Nutrition going really well… Don’t seem to be getting any DOMs this year. Other than a sore foot, don’t even feel like I’ve ran today.
Everything suggests I’m in reasonable place… still crapping myself tho.
Been some big weekends and long rides.
I was a bit of a weekend warrior last week after not doing anything until Thursday, so wasn’t a total writeoff.
160K bike over 4 rides, including 1 hard Zwift effort
26K running from 2 runs, 1K reps on the dreadmill and then a 21k trail run on Saturday evening
1 swim 
But from last Sunday to Thursday I did walk ~90k around London so I’m claiming that 
No bike issues today
62.79 miles / 3:21 / 231w NP
Then a stupid progressive 5km brick
21:00 (6:59 / 6:46 / 6:31)
10km hilly run first thing, still sweating out Saturdays beer.
Then, at lunch, sweaty 30 mins on the turbo.
