Decent enough week for me.
Long MP run and a track session on foot.
1 x commute and a hilly social on the bike.
Hopefully up that again once school kicks in properly. My eldest starts back this Thurs 
5 Likes
20.5 miles this morning, bringing to 100 in 8 days
First 11 mile loop was ok.
Run:walk about 9:20/0:40
Quick pit stop to guzzle 500ml of sports drink
Then a 3.1 mile loop and a refuel
Felt if I did another short loop, Iād sack it off, so used my 6.5 mile loop to knock out 20.
Wind started to pick up for a nice headwind for the last 2.5 miles giving me the slowest miles.
Just as much about resilience today as physical, so not too bothered.
2:32:13 / 7:25 pace / 128HR
14 Likes
Had another migraine last night, so had a lie in until 8.15, then the lethargy too over and I talked myself into running ātonightā, then guilt took over so I dragged myself out the door.
18km trail run/walk, 1hr52
8 Likes
Iām currently sat in the car waiting for the rain to stop before my run 
itās that fine horrible rain, and itās about 14c with a northerly wind.
Probably got another 8 months of this crap, I really need to emigrate somewhere warm 
8 Likes
35 min Zwift this morning. 170W 64%ftp 91avHR. Was cut short by parenting so finished with a new 1 min pb of 447W
Decided to try and do another race later in the day. This time I entered Cat C and didnāt change. 38 mins of hard effort saw me come 4th after some terrible tactics by me and then Zwiftpower flagged me for w/kg. So I guess I need to be at the back of Cat B. 20min power was just 1W below my best (which was a steady effort). So still need to work out racing on Zwift.
6 Likes
Took a week off training, sleep improved and RHR dropped significantly.
60min easy run followed by a solo spin round Makuri Islands for 40mins.
9 Likes
This morning hour in the gym. 5.5k row and weights.
This afternoon, 30 minutes on the indoor bike.
5 Likes
Bit of faster running this morning. 30 mins @ 13kph then a bit of easy 10kph for 15 mins before attempting some speed. 16kph for as long as I could hold it (90s) then back to 10kph. Repeat after 5 mins. After a couple of these I changed it to 18kph - the fastest Iāve ever put the treadmill at. Managed 60s on rep 1 and 40s on rep 2. Happy I didnāt fall off the treadmill. Just shy of 15km in total.
7 Likes
13x1min run with 1 min walk. Ankle still ok although anything remotely resembling an uneven surface is off limits.
8 Likes
Keep ticking over @wheezy, youāll get there! 
2 Likes
Cheers mate. Small steps, literally!
1 Like
10min warmup row 2:05
RowErg intervals 31min
2000mtr 2:02 r22
3ā rest
1500mtr 1:59 r22
3ā rest
1000mtr 1:53 r26
3ā rest
500mtr 1:48 r28
SkiErg Intervals 10min
30 sec on 30 sec off. >120mtrs on each.
Pullup 2 x 8
Chinup 1 x 10
Pushup 3 x 12
4 Likes
The times are coming, well done.
1 Like
Cracking rowing @Spina!
I managed a 7.5k hilly run at 05:30.
Double hardness points as it was also raining (minus a couple as it chaffed my nipples).
3 Likes
I scraped my sorry ass out for a 6km run. Shattered after a busy weekend and too much food and booze. Hoped it would make me feel better. It didnāt. Early night for me tonight.
Better than nothing though.
11 Likes
Have a few targets Iād like to achieve on the rower.
Sub 7min 2kā¦ current 2k time is 7:18 I donāt have weight, height or power 
so need to build endurance. The training plan I follow is mostly long slow volume sessions at low heart rate, longish intervals around threshold pace once per week and a high intensity interval session once per week. I usually chicken out of the Hiit sessions 8 x 500, 6 x 750 or 4 x 1000 at 2k pace + 2sec as they fill me with dread, even the thought of it the day before makes me anxious.
7.5k in 30mins at stroke rate 20ā¦ probably unrealistic as 2:00 per 500mtr at r20 is currently really tough for a 10min piece.
Complete a Half Marathon without stopping and the average 500mtr split under 2:12
2 Likes
Did 5km with Mrs T and Oska the dog. First run since 50 miles of UTMB on Friday/Saturday. Legs felt ok after a first km of discomfort - all flat along a canal - downhills could still be āinterestingā
50 mins on the turbo this evening.
Feeling motivated by DNF
Onwards upwards and all thatā¦.
12 Likes
Good on ya mate. Iām still smarting from SDW and canāt imagine what Iād be feeling in your shoes but take the positives and lets nail TP100 next year 
1 Like
Would have thought youād had your fill of the upwards part for a while
6 Likes
Early doors 20km road run, meant to be easy but I had a light long sleeved on because I thought it would be chilly. Big mistake, it was hard work.
1.55 at 5.45 pace and 150mtrs.
11 Likes