11 hours.
2 hours each of swimming, biking and running this week.
One good swim the rest we’re mehh
5 hours other stuff which was pretty easy… ish.
Weight steadied off, quite a good week.
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Finished the week with an hour aerobic run
8.56 miles / 7:01 mile pace / 127HR
Just under 76 miles for the week
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Also managed 4K on the dreadmill tonight with 1.2k hard.
So finished the week with 23K of running over 4 runs, and 146K wattbike mostly. A little bit of progress.
Don’t feel too broken after 3 short runs in 4 days but need to stretch\ease the TFL a bit.
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Thanks @jeffb for that really helpful and comprehensive answer. IRL cycling TTs are an unknown thing to me but now you say it, makes sense to maybe explore the local scene next Spring 
Sorry, the reference to the IRL TT was more that you can race longer off consistent miles (or at least I can) without the need for regular 100 mile rides. They’ll help of course, and blagging a standalone TT is slightly different to an Ironman.
But I think efforts on the trainer without rests are worth more than longer rides for me.
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Really?
I found doing the 5hr solo TT rides joining up the local TT courses massive for mental fortitude.
Just focussing on power and heart rate.
When indoors, power is taken care of via ERG and HR is unrealistic.
Also, 5hrs outside shows where pinch points are -
Aches, pains, rubbing etc.
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Probably merits for both, riding outdoors is much more enjoyable for me, but you do get natural rests, I don’t on a wattbike.
And looking at the garage wall or a computer game builds a bit of mental fortitude as well!
But yeah, there’s values in both really.
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2 hour bike ( static ) at 70.3 race pace straight into hour runs ( 70.3 race pace) outside and treadmill get me in the best shape, but that’s for non technical courses like Sundowner, Deva and flat tt”s.
I’d extend that to full distance races if there flat/ non technical.
For more testing courses like Helvelyn and IMUK it’s about miles outside, bike handling and comfort like Poet points out.
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10 miler this morning
Somehow I even managed a cheeky aerobic hour PB for the first hour - 8.6 miles / 6:59 pace
1:09:46 / 128HR
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He probably saved zero car miles if he commutes from Molesey(?) into central London.
Probably lots of time on unpleasant commuter trains saved though 
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6km 4:40/km 138bpm 
Something ain’t right…
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Yep. All those hours avoiding standing in peoples stinking arm pits!
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Finally finished the first day of my moderation meetings. Headed out the door for an easy 10km.
Absolute disaster! I didn’t feel right from about 500mtrs in. I felt like I was working way too hard for the pace I was going and after a while, I started to get some heart burn , legs felt heavy and I walked a couple of times.
Got to 7km and canned the run. Reset my watch and just walked the 3km home. Not sure if it was all the weekend running around from Devon to Mums, then home and back to Mums or what but it was definitely not my day!
7km run, 41.00 at 5.51 pace
3km walk, 32mins
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They can’t all be good days.
Reset.
Go again.
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Sorry to hear that @FatPom. Sometimes it just happens.
I managed 3 x 2k this morning, which @gingerbongo loved on Strava.
Lunchtime, 30 minute spin class.
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I did my session in the evening like a normal person. 
27.36 km
4.11/km pace
169bpm avg
Happy with that. Wore the VFs, not for the speed but in hope that they come with a rescue package for my legs tomorrow and the next day. Time will tell.
Speed - fine 
Aerobic - fine
Muscular endurance - needs more long runs 
Could’ve easily taken it to 32km, but I suspect the last 10 would’ve been a slog. Only had 500ml of water and 2 x shot blox. So actually fuelling and hydrating will make a difference as well.
Overall a confidence boosting session though.
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Sub 3 inbound 
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Decent sess
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Just stalked you #2
Actually went through @gingerbongo s following list and hopefully narrowed it down 
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Clue. He’s not wearing a police hat in his Strava pic. Really threw me!
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