I’m not home yet, was thinking of a Zwift but not going to bother.
Did a token effort in the pool and about 20 minutes cycling to work this morning 
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Well I’ve managed a single run as my exercise in over a week. But I’ve been camping with the family, so my fam tss is through the roof. I’ve basically been a pack horse going back and forth constantly, carrying the little lump up hill and down dale. I’m exhausted, but good exhausted.
Did managed to get out for one run… On the day when it was 30mph+ winds and driving rain! Beaches were looking a tad different than the days before!
I’ve eaten too much crap, drunk too much and am feeling very unfit. But after my race, I’m now feeling ready to get fired up into some sort of training again. Though what for I don’t know!
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Cotswold Classic…… you know you want to….
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5 x 4 mins @ 105% FTP
2 min recovery
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2022?
That reminds me I need to enter
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If you’re working to Seiler’s type 80/20 training why not use the 3 zone model he uses?
I know he and Alan Couzens, amongst many other coaches who follow that sort of idea suggest that 80% easy stuff should be done around aerobic threshold or just under. Recovery efforts definitely below it.
As with any physiological threshold, including ftp, the figure would vary due fatigue, stress, etc. For me on the bike it would be around 65-70% of ftp.
ETA: Doesn’t Sutton have a 3 zone model easy, moderate, hard.
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10.4 mile run with the hound
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Yep.
Lactate Threshold 1
Sutton is a law unto himself though isn’t he…… while I respect his achievements, he is all too often completely at odds with modern science, and often seems to be contrarian for the sake of it.
He posted up some nonsense last week about how smart trainers were a stupid idea, and we should all be using dumb trainers.
Going by the “most people do the easy too hard, and the hard too easy” guide, I’d suggest your 20% hard should be FTP at a minimum, but more likely 110% to absolute maximum for shorter intervals.
Essentially its as hard as you can effectively go for the allotted interval period, while allowing yourself to finish the full session.
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I’m all over the place mentally at the moment. I was really flat in the last week, did park run Sat, a 12 km trail run on Mon and 40km on the bike Wed and that’s all I’ve done.
Didn’t get up until 8.30 today, might go for a family 6km later and get out by myself in the morning.
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He uses ‘moderate, medium & mad’ as his ‘zones’.
Which roughly correspond to IM, half IM and whatever pace you can manage at full effort
His programmes also have easy and the odd ‘hard’ written into them.
A lot of his ideas seem a bit unusual, but I am consistently surprised to the positive how often they seem to fit with some current known science on training/physiology.
DJ-ed last night, so always fun training in the morning
4 hours sleep and then into the lake
Just under 3km of plodding round (6 laps of 500m)
52:26 / 1:46 pace
Then quick drive to Mum’s to put on the ninja outfit for the first time in 18 months to try and remember what the issues were
2.25 mile warm up in the pouring rain - 17:24 / 7:39 pace
3.11 mile park run - 23:26 / 7:32 pace
0.73 mile cool down - 6:03 / 8:20 pace
Felt a little tough today, but that was to be expected with a soaking wet costume and then the temp rising rapidly
Couple of small issues with the costume to be sorted before the next outing in a couple of weeks.
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After swimming last night, simple 20 minute spin this morning to flush the legs and chlorine out.
Feet up, rest for the 10k race tomorrow.
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2.5k OS swim. Very pleasant although fair bit of choppy chop chop.
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I saw that costume and thought it must be quite warm, and pretty heavy if it gets wet, I’m guessing it’s cotton?
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Yep, 8oz heavy weight.
Not ideal to go out in it today, but a bit limited in when/where I can run.
Half is in 5 weeks and need that to go well and iron out any last kinks before 26 miles of misery
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Running about in a ninja suit, do you get many odd glances? Or do people just look at the floor and shuffle by quickly? Have you tried it round London at night, perhaps as the pubs are chucking out? So many questions 
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This would be appreciated on IMJUK
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Only done it 3 times all at Parkruns.
Here’s a video from the start today.
If you look closely you can spot the nob head I was talking about back in 2020
https://www.facebook.com/1543439202572103/posts/2911843265731683/?d=n
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