The crowd and Tailwind apparently 
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IMJ brotha.
Boom.
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55 minutes in the gym this morning. And by gym, I mean garage.
Rowing: 3k, 1k, 500m.
Weights: Barbell bridges, kettlebell squats, calf raises, sit ups, side planks.
Regarding the 80/20, I think I have confused myself (not difficult).
80% difficult sessions, or 80% in Z2?
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Just an hour on Zwift
215W NP / 0.65IF / 100HR
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Club run
Now these are being paced more evenly Iâm settling into the faster pace as âeasyâ pace. Still feels hard if you ask me but the pace and HR donât lieâŚmaybe 
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Running club 5.8 miler TT tonight lumpy course. 28:52 for 5 miles and took the scratch win at 33:08 which works out at 3:35 pace. If I had pushed through to 10km it could have been a 35:50 or a GAP run of 34:40.
Seem to be on a roll with the 12 mile TT club champs win last night and now scratching around looking for races. No swimming for 20 months means no triathlon for me.
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Easy 75mins on Zwift before a 2up 10m TT tomorrow night.
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10 miles at faster than MP
Legs still tired from the weekend
1:06:51 / 6:41 mile pace / 140HR
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Tired run yesterday following night shifts, but made up for it with a great open water swim. 1650m 30 minutes.
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I read the book, but donât stick to it. That said, I do do a fair bit of MAF training do I might be somewhere near 80/20.
My understanding is if the recovery is less than 3 minutes, you add it to the âhardâ 20%. Makes sense as your HR hasnât recovered.
Regarding HR/pace for 80/20, the easy 80% is HR as these are long sessions and your HR has time to react to the work load.
The hard 20% is pace/power as the sessions are too short for HR to be an accurate measure.
The 10k method for working out your HR zones does work quite well and is better than just taking 220 minus age and percentages there of.
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Being the proper trafleet that I am these days, just done me a brick session.
2x15 and 1x5 min interval at HIM power on the turbo in the hot hiit shed/wattage cottage/pain cave/gain train
Quick change - very, very difficult to get into a pair of shorts with long inner linings when youâre dripping with sweat! 
Trying to work out a flattish route on the fly. Pace was a tad fruity - was planned to be roughly HIM pace. But thought sod it, keep it that way and run 3km hot pace instead. Give the legs a workout. So had just over 3km at 3.29 pace.
Taken me about an hour, including a cold shower to eventually cool down! 
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Not a proper triafleet if you ainât prowling the streets in a pair of gooch displaying Lycra pants
Also, âthe hit shedâ
Is that a hot shed, or the HIIT shed.
(The latter would be âcoolerâ, btw)
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Unfortunately thatâs one thing iâm not. Both literally and figuratively.
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Thatâs not far off the session I was supposed to do yesterday.
Unfortunately my legs have disappeared this week - which given I am in the middle of a pre race build is a little concerning.
(never happened to me before unless there is an obvious factor like illness - so I am hoping they magically turn up again)
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30mins showing my son how to mow the lawn and sweep the yard and Iâm covered in sweat - time for a recovery drink!
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Karate Kid training?
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6.5km run with Mrs T which made it nice and slow - perfect recovery run after 66.6 miles on `Saturday - bit quicker tomorrow so letâs see how that feels
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Boxing early.
8 am is early!
Went well.
90 ish k ride including one lap of the IMUK loop, was going great till I came off downhill in the dip weâre the feed station is going to be, just cuts and bruises and took it very slowly after that to be honest.
Canned the planned swim.
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Oh dear, sorry to hear that. Hope youâre still fighting fit.
What caused the slip?
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Laughing at my mate, went very very wide, and a huge metal grid weâre on my mind one sec, the next I was on the deck.
Itâs adverse camber quite steep and a mass of holesâŚ
I walked back to see if I could see anything âŚ
Lots of complaints putting food stop here but maybe thatâs why, a few people have crashed in the same spot.
Could have been a lot worse
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