Undulating 10 miler. Was OK
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21.71km with 897m of elevation
Weather hideous - so bad left the dog at home (he hates the rain)
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9 hours this week.
But did a lot of other stuff, hour bike indicates similar fitness to 2 months ago training g for IMUK, but I am nearly 5 kg heavier I guess.
Hyrox stuff coming along nicely, and enjoying it at the moment.
I think sometimes we loose site of this.
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5hr 33m this week as I ease into the start of a long term plan for IM next year with the first of many base weeks.
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Nothing all week following Steelman. I know some people recommend a full month off every year but I couldnāt manage that. Climbing the walls already.
Did go camping with the youngest though, which was a welcome breakā¦
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Much better week for me, about 185K cycling although a lot of that is Wattbike Kās.
2 runs adding up to 19k, one was on the hills and the parkrun yesterday.
Hopefully keep it up for a bit now.
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Two runs this week. Oh yeah.
Having gone back and analysed my Cornish run, plus looking at my stats for todayās easy run. Maybe Iām not in as bad a shape as I first feared. Going to try to kick on a bit now. But Iām not really sure what for. I have a few options on the table, but they vary massively from a sprint tri to 5km toad running to silly ultra stuff.
Still, Iām keen to get firing again. Deffo going to get back to some track running once a week. See what that brings!
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North Coast 110km 
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After a few days off, decided to get back to it today. Super easy stuff
90 mins Zwift @ 60%ftp 154W, avgHR 88bpm - about the same as walking the dog
Then 3.5mile run, also super easy 10:04min/mile avgHR 106bpm
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My do something everyday in 2021 came to a halt yesterday. First day I havenāt hit start on a Garmin or similar since the middle of last December. Did get a couple of makeshift cricket games in. Bonus points were awarded for hitting my mates Transit. And yes, I ran out out of clean dry clothes and had to wear a pair of runners 
Had planned on a run around the stunning hills of our campsite in North Wales but my hip on the left side is still incredibly sore. Any sort of running is completely off the cards and walking at times a bit painful. Trying to get an appointment with a physio friend to take a look at me. Iād hoped that a week off and some foam roller would be enough but sadly not.
Anyway Iām a bit of a miserable git this morning. Late nights, too much booze, shitty damp air bed and a long drive last night has broken me a bit
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Sundays run went well. 30km averaging 4:23s with 2km warm down. Was planning on 4:40s (as per the plan) but someone I know whos a much quicker runner than me joined and kept slowing taking the pace up till we were finishing on 4:15s. Felt surprisingly comfortable, as in I wasnāt completely dying! Running partner suggests I should do Eton Dorney 20 miler as I might be able to adjust my target time off of that. That would be 4 weeks out from Manchester 
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nice
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That would be a perfect tester, with plenty of recovery time. 
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Yeah, perfect tester that. If you do that in 2:08 ish, youāll be in the right ball park 
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Went out for an easy 6kmā¦ended up feeling easy on the legs and head at 4:25/km, but my chest is still massively tight and wheezy with the same āpainā I suffered from at the Outlaw 
Hopefully Iām just run down and itās nothing more serious.
Go to GP and theyāll just tell me to restā¦but Iāve got two weeks (or more) of that coming up in September 
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90 minute @ 61% FTP
@hillwall has me beat though
101HR
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Waited for thunder to dissipate before last OW swim in Scotland, before heading off to see the wizard. May as well have wished for world peace.
As of Wednesday Iāll be paying Ā£3 a session for the privilege of swimming in circles around a duck pond in Daventry - magnificent
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3 quid isnāt too bad. Itās 6 around this neck of the woods!
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Attempted my first hard session of the week today. 4min repeats @ 105% FTP with 4 min rest. Failed on rep 4. Was hoping for more but didnāt have it in the legs. Next hard session in a couple of days.
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New shed being delivered today (and the guttering). I have to build the shed, so I saved my energy for the physical and mental side of that. 
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