4 hour walk around the National Arboretum, no idea how far
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Second run of the day
Out in the ninja tabis as I try to find all the problems now, as well as trying to strengthen my feet/Achilles/calves
Slight rub on one of the toes, so will try and stretch that part
9:30 run / 0:30 walk
61 miles this week so far
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Obviously 
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2ndā¦ Glass of wine for the day, with some Gardenerās World.
Yeah Iām living the dream!
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Obviously
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Just realised my commute into work this morning took me over 100000kms logged on Strava.
I think I first started using it around late 2012?!
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Think of all the car miles saved!
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Short on time this morning, so a quick impromptu session
5 mile progressive with big steps
7:16 / 6:48 / 6:31 / 6:10 / 5:44
Much ouch
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parkrun. 4th overall. Best placing.
Although a terrible run 
Drank too much last night, leading to a dry mouth, then got a stitch and it was humidAF 
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Had a bit of a confidence boost at parkrun. Left too late to get over to Kingston, so trotted over to Bushy. Hip/leg felt like shite in the first minute or so and generally quite uncomfortable, told myself Iād just jog round for a bit of fun. Started well back and obviously Iāve started quicker than I told myself to. First km 4:17 or so, so then I aimed to hold 4:10 - 4:20 just to see what it felt like. Surprisingly all ok, I think it finished with a 4:03 and squeaked under 21 minutes, then rounded up to 10km to get home. Aerobically I didnāt feel too stressed, I think my Hr was around 175 and my leg doesnāt feel too bad now. Hopefully onwards and upwards!
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90mins on Zwift in the Coco group.
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Mad dash along M1 to an open water swim, other side of Northampton - Swim wasnāt where I had presumed. What a kerfuffle. Arrived late and was allotted only 30 mins so flew out the gates and blew up by 3rd lap lol
Bikeās in for a service.
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1 st run at 12 kph for an hour on the mill since becoming fat ā¦. Dreading it to be honest.
Felt really good from the start and low av hrā¦ strange how the extra weight helps swim and run but not bike ā¦?!
The body can be a strange thing
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Rained. Again.
Winter bike. Again.
Got dropped about 20km in, sacked it off and came home, as itās no fun following wheels in the wet without mudguards.
Yes, my 15kg steel bike and 85kg rider will definitely keep up with your 8kg carbon bikes and 72kg riders up the hills 
79mins 34km.
After Fridayās ride where I felt recovered, I now feel deflated again
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Bit late replying but here goes.
I actually think you could do a reasonably good time at the 70.3 based on that training and lifetime fitness, but if you want a better time it will probably need a bit of tweaking. Whatever happens I think Iād keep a tough Zwift session in each week, even if itās just the TTT.
The run block over winter sounds like a good plan, then when the weather does improve add in a long ride, even fortnightly and probably wouldnāt go much longer than 3 hours TBH so you donāt start getting bored. As poet said, maybe trail runs or XC, but probably focus on time rather than distance.
Swimming would be what you can fit in really, seem to recall you are a decent swimmer and as long as you arenāt trying to improve your stroke you can pretty much tick over. (the swim coaches will probably shout at me!!).
Probably best not overdoing things for the 70.3 otherwise you might put yourself off doing Lanza. I know where you are coming from with the comment of it goes beyond play and feels like work. Thatās fine if you are committed or have a target, e.g. Kona, sub 10, sub 11 and are somebody with time and a bit of a training obsession, thereās plenty of us.
Iād normally agree with your plan for Lanza 2023, e.g. doing a spring marathon then biking, Iāve done that most seasons. But with Lanza being in May it really doesnāt give you a massive amount of time unless the marathon is very early March. Iād normally do the IM in late June\July which would give plenty of time for some cycling and longer\OW swims.
You could tweak it so that you can alternate a longer run week with a medium bike ride? E.g. 3-3:30 hours? In the period up to the marathon. And it also depends on what your targets are for the marathon.
Again, Iād possibly keep a harder bike session in as well (not just because we need TTT members!). I sometimes find that it breaks the monotony and if you get your FTP up then steady rides should be easier. I did a 100M TT earlier this year based mostly on shorter Zwift sessions and despite being on a road bike with clipons I wasnāt miles off my PB.
Might be worth asking again in about year (for the IM) when you know how the 70.3 went and what your work\DIY schedule looks like!
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Bloody skinny cyclists! They are my enemy as well 
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We all have sessions like that mate. I had a 20km before holiday, where I just felt like a complete beginner , huffing and puffing and just not āclickingā.
Sometimes you have to roll with it and get something done., as opposed to nothing (like me today!) 
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Steady 71 minute pootle up the Alpe.
Getting ready for a bike fit on the Tron 
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I think itās been discontinued now 
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Iām getting the updated 2022 version with Di2 12 speed
Fast AF, even with an overweight cart horse like me on it 
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