Over 9 hours for me last week including yesterdays supersprint triathlon, managed a 5th place overall and a 40-44 AG win so all round decent week! 
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3 runs 33km. 38km bike ride. 1 x 3km swimming. 1hr S&C. 2 games of football. Yes 2. You havenāt really felt DOMS until youāve played football for the first time in a few years at 45 years old
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Training for Swissman on a 10 week programme. I swam more in the last 4 weeks than the previous 4 years since Celltman 2015. Lol. And that is about 12k in total.
Last week (R-6 weeks) I did
280k bike with 4km elevation longest bike 187k
58k running longest run was a stunning trail run over the downs for 2:40.
4k swimming
Rest week this week as have a conference overseas fri-Sunday, but will run for 3hs thursday before my flight.
Then hit it big next week with 20 hours total for (R-4) 15 house R weeks out before a quick two week taper.
Just need to find my wetsuit now. Its in the attic somewhere as I have moved 3 times since I last saw it! Suspect is hiding in a box of medals and t shirts!!
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I used the student/hospital pool this morning for the first time.
Itās 25m (not 30m), closer to work, opens earlier, has actual swimmers who know the etiquette and felt a little quicker, though the walls are still about 6in tall all around it.
Had a great swim as a result.
Will it still fit???
I use the pool at guys hospital. 25m, Ā£300 a year and on a bad day its 3 to a lane, 95% who know how to lane swim. And you can use your toys!
I thought I was just getting slow!!!
A decent pool and decent swimmers make such a difference to soeed
Will it still fit?? Damn good question. Best i find the bloody thing and check
@SB20 Looks like a great week of training, but you will definitely need that wetsuit. Swissman is on my list for next year, a few people from my local tri club in Switzerland have done it, sounds like great event. One lady, who is an ultra runner by background did it last year, despite only learning to ride a bike 6 months previously, event today she uses flat pedals with no straps or clips.
I guess from your picture that SB20 refers more to your sailing - SB20 is same as Laser 3?
Training really patchy for me again, although 4 swims in a week is probably the most since 1991!
4 swims 7,500m total 3k longest; 1,500m ave week since my return to training
4 rides 117.5k total 65k longest 44k average
4 runs 12.7k total 5.2 k longest 11.44k ave
i even managed a rather dodgy return to competitionā¦
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And? How did that competition go?
poor swim - even by my standards - but it took too long to get into my rhythm and sort out my cold water induced hyperventilation, ok bike but nothing to get excited about, solid run considering where i am at present. Pleased with the transitions.
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Half decent week for me;
3 short runs, totally 15 miles / 24km. Easier running week, 35 miles this coming week!
3 swims. Found a 25m pool (instead of 30m) that opens earlier and is closer to work. Did 10*100 off 1:40 (all under 1:31). Other session was drills, final one was 1.9km open water super easy. Just under 32 minutes for the second week in a row, but felt WAY easier.
3 bikes.
65km - first 35km hills. Last 25km main A road TT home at 37kmh. Then 5km back through town.
73km - straight into 0.80IF and hold. Half Ironman test.
No aero gear at all. 35kmh average.
47km - DNFd a 50TT. Got held up at 20 and 40minutes behind HGVs trying to pass slower riders from lap one. Then a HGV swings wide on a RAB, nearly taking me out.
After that, my head wasnāt in it, so I soft pedalled back to HQ.
Would I have quit if I didnāt live ten minutes from the HQ? Probably not.
However, Iāve done enough half Ironman paced rides on the exact same road to know what 78-83% FTP feels like.
I was riding this at 90% FTP, hoping to push that last ten miles and get under a 2:04. When, through no fault of your own, youāre already 2 minutes back on that after 17 miles, it sort of just goes 
Plenty of later riders (80+ number, I was 51) smashed their PB and went well under 2hrs.
I guess it helps having two laps of previous riders out there to (not) draft.
I also got to physically feel the difference in watts/RPE between 37-41kmh.
Whilst 37kmh is relatively easy, 41kmh is quite tough! I guess this is where aero comes into it.
Slightly lazy week for me, only really did 2 bikes & 2 runs of note, although the sessions I got in were generally decent quality, including a 4 hour bike at 198W AP.
Also managed a parkrun yesterday in 19:51 which wasnāt too painful.
Some half decent swims though. But not really done much else yesterday or today, was watching\helping a local ultra today (110 miles) and I covered about 11k in a few hours so mostly walking but with a bit of climbing.
Need to put a bit more in this week, got the race tomorrow and a few other decent sessions after that.
Jeff
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ā¦ aaannnddd iāve caught up on 40 odd messages! haha
Easy week for me with only 2 runs on holiday. One 7 km prog run in the heat and 16 or so kms up in the hills at dawn - that was a stunning run. Viewranger on the mobile, a bit of map scouting prior to flying and a lovely 2hrs adventure where i literally didnāt see another person! After 5 days of dealing with a pumped 3 year old, 8 month old and my wife (hehe) all on holiday it was quite nice to seek the solace of a solo run!!
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Fairly hilly 110km point to point ride for me yesterday. Nice to have a change of scenery. I did it on my TT bike, so did feel a bit overgeared on one hill between Hereford and Monmouth.
Half Term this week, so squeeze it in when I can.
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Taper innit 
Bit early to taper for a B event.
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Iām winding down now.
I had the opportunity to revisit my old 30km flat run training route, which Iād used for the Outlaw, last night.
However, as I alluded to elsewhere, I once left my best session on that cinder track. An hour run after a four hour TT ride. I covered ten miles in those 61 minutes.
Iām not doing that again, so I ran at a super steady pace. Hydration bladder with 1l on, with one gel for 40 minutes and some ShotBloks.
Nailed the nutrition and emptied the bladder by the time Iād got back to the car after 21.2km (walked the first and last 100m)
A confidence inspiring run it most certainly was.
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@Matthew_Spooner. Yup the laser Sb3 became an sb20 a while back. Yes love it!
Training going well so far for swissman. Took me forever to get the ballot slot!
Big training week last week, 29.5km run inside biggest week yet, a 150km hilly bike with 3km run off, plus 2 other good quality bikes and two swims. Another quality run on Monday, then have wound down this week ahead of a 1/2 IM (Epicman at Windermere) on Sunday.
Will still do 8 hours Monday to Saturday plus race on Sunday, but feeling much better today physically and mentally - have been slightly worn down with it all. Taking it as a hopeful sign of improvement that can feel like 8hrs was like a taper, when few months ago it would have been a solid week.
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