50 min swim
138.5 lengths till the timer went beep beep beep in the water.
50 m improvement in 50 mins, it’s something I guess.
Was hoping for 140 but hey ho.
Pb still!
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After a meh park run this morning where I went off too fast, felt much more lively this evening and set out for a 2nd run- quick trot around the local 10km route.
Started off really steady at 5m30/km and got progressively faster. Not because I was trying to, but just because it felt nice. Last km was bouncing along at just under 4 mins/km. Amazing how much easier 4 mins/km feels when you build up to it, rather than slowing down to it. But so difficult to have that discipline in a race 
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What time did she do? Looks like she still has great form.
21:07 - took some digging that. Doesn’t run under Nell McAndrew. Her name’s actually Tracey Hardcastle
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🕵️♂️👍
2.54 mara PB says Wikipedia
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I also found my namesake looking through the Bushy results.
I’m comfortably faster 
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Edit: also from Wiki- we’re also exactly the same age. So she has aged better AND can run a faster marathon. Life is so unfair 
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Nothing planned today but we are going for a blackberry foraging trail walk later.
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That’s another honest week ticked off 
8 runs, 87km, average pace 4m47/km
Managed those 3 key sessions again:
- Intervals, 2*3.2km@3m45/km
- Tempo, park run @3m55/km (yeah ok, not the most even tempo run but I’m claiming it)
- Long run, 2 hours ish at Z2. Really lovely run through the farms and bridleways, at least until the last 20 minutes where it started to feel like hard work rather than therapy. I guess that’s the point??
And then a bit of steady padding the other days.
Only 5 weeks until Leicester half marathon, which really is 4 weeks and a taper. Guess a lot can go wrong in 5 weeks, but so far so good. 
I have however managed to kill Runalyze. For some reason during interval sess on Tuesday, average HR recorded as 135bpm when really it was about 2 quadzillion bpm. Seems runalyze thought I was happily cruising at that pace in zone 2, when the reality was far more messy. Accordingly it has adjusted down target times into the land of make believe. Putting that aside, marathon fitness is 46%, and it’s only a 50% marathon, so happy days 
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Keep it going.
Don’t get injured.
Enjoy!
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You killed AI 
The rise of the terminators will target you first 
Edit: don’t forget the Zwift sessions as well.
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I would have stood right in front of her scratching my arse in that case. Hate being told what to do
5 mile easy recovery run
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40k long run today bringing my weekly total to 71k. Plan was 10k easy, 6k at MP +40s, 5k at MP + 30s, 4k at MP + 15 (taken from the GTN plan). I added a 1 mile run up 10% Hill before steady jog home. Great day for it. It was hard to hold pace as course was undulating. HR was trending up so all good.
MP is tricky, aim for higher or be realistic?
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12km hilly (400m of vert) with 22 year old daughter today - 3rd Sunday on the bounce to try and get her fitness up and off her arse watching Netflix/insta/etc
Getting better - sub 2 hrs for first time knocking 4 mins off last week, but fark me she doesn’t half whinge and moan all the way round. Still enjoying the time with her to myself.
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Very nice. IME, I find a lot those plans pretty hard to follow. They look fine on paper but interruptions due to junctions etc and tiredness can mess with my brain function.
I like to keep it simple. Easy Pace, MP, Tempo and Flat Out. Most long runs are a high % of Easy with some MP here and there.
Other runs are a dedicated one hour MP in the week and the rest is a mix of the last two, or maybe a hill repeat.
That’s for road but trail is just either dedicated vert or a ‘pleasant day out’
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Well the faster you get, the less time there is for her to moan. 
I used to employ that strategy with her uncle who suffered from verbal diarrhoea - if he started talking - speed up until he shut up
Sadly, doesn’t work with her - if I am going too fast she just walks and refuses to go any faster - 