30 minute jog at Z1 138bpm…
…gave me 5:10/km.
Usually it’s 4:48/km 
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Runalyze estimated my VO2max during my LSD on Sat as 38. Doesn’t it know it was flipping hilly and offroad and hot, did I mention hot? It felt like being baked in an over for the majority of it. FFS
It’s also telling me that my marathon readiness is pathetic and I should just give up and go home.
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65km ride today. Mostly aero position. Managing to eat and drink without swerving into oncoming traffic which is a bonus
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Painted the shed today and then decided to work on my tan a bit more
6.21 miles
45:14 / 7:17 pace / 125 HR
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Actually made it our bed for an early morning run at 6;15 - 10.8km
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Got the bike Vo2 intervals in.
My Garmin has finally stopped encouraging me and has labelled me unproductive 
. I think a 16hr week was pretty good myself. 
It’s also started saying “Heat Acclimation 4%”
Any idea what that means?
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5 and a bit km of jogging to see how my achilles was after 10 days off running, seems ok, so far
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it’s minutes in high temperature at higher heartrate, the evidence is weak.
(to clarify, it’s not that evidence that spending time in high temperatures at high heartrates doesn’t help with heat acclimatization, it’s the 4% bit that’s weak)
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30 minute spin class this morning.
Since yesterday’s trail race I’ve drank over 10 pints of water / squash. I’ve also had a couple of ice lollies and coffee.
I’ve wee’d 4 times since 9:00 on Sunday.
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Mine said 17% yesterday after 50 miles of sweat fest
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1500m OW swim in about 30mins then tw@tted about for another 3/400 metres.
I passed a pair of swans 
, a duck with her 3 chicks and a fucking pikey
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11.5km trail run with mates, stopped half way for a wild swim at Compton Lock, bliss!
Did fall over, again!
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Strange travellers were swimming OW?!!
Ah right, so they’re thinking there is X amount of training minutes in a certain temperature you need to do to be acclimatised. Fair play.
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Cracker of an evening paddle with a mate and a beer. I
I’ve never seen the beach as busy as that on a weekday. Certainly not at 7.30pm. So cool to see everyone outside enjoying themselves. BBQs everywhere, people in the sea, paddleboards and kayaks everywhere. 
It’s like the flippin Med at the moment. Got to make the most of it before the weather turns again.
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Ahhhh…. just a short 30 mins on the turbo…. but a short 30 mins just 48hrs after a really long steady ride, where you’ve recovered well, and hitting and holding threshold just feels so easy that you start thinking, perhaps time for a new FTP test, and suddenly really enjoying the process….can’t beat that feeling!
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saw that on Strava…. looks bloody lovely!!!
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AND I AM BACK 
One off day swimming had me a bit worried there, turns out there was no need, everything clicked this morning 
Shorter 1.5km session in taper week.
My arms are still a bit sore from basketball at the weekend 
400m pull warm up
4 x 25m hard/easy
2 x 200m target race effort
2 x 100m target race effort
2 x 50m target race effort
200m pull and paddles
100m easy cool down
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2x15min @ftp this morning. Felt actually pretty good and plenty in the tank still. Next time I do this session I’ll aim for 3x15min if I have the time.
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10 sweaty miles in the sun
1:14:52 / 7:29 pace / 126HR
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