Do people still run in spikes? or is it trail shoes all round? guess if heel striking, the latter
Mixture yesterday.
I was in the 4:30/km groups, winner did 30:10 for 9km 
Loads of people in the Nike XC spikes (theyâre were ÂŁ41 in the sale last week)
But it wasnât that muddy, so loads in trail shoes.
Road shoes wouldâve been fine, too.
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Pedestrian 6.5k on the treadmill yesterday.
Will try for 45 minutes in the gym later today, mixture of rowing and weights.
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Mrs T beat Miss Tâs pb on our 8 mile 400m of ascent route by 7 mins. Miss T stayed in bed.
Miss T not amused - will hopefully lead to some friendly rivalry to spur each other on.
Most of the run done in the clag- clouds really low today
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You know whatever the outcome is, it will be your fault right? 
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89.7km for the week. 6 runs. 7h25mins
Fair amount of red on the runalyse charts below, think itâs saying Iâm knackered. Could have worked that out independently 
2 weeks until half marathon. Going to do a bit less next week, maybe 50km. Then a really easy week leading up to the race I think.
Feels like a decent dose of steady running has been consumed over the last 8 weeks, will be interesting to see how this translates in 2 weeks time 
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First ride in four weeks.
WetAF.
Winter bike.
Full winter kit.
83km in 3hours.
IMMEDIATELY followed by 2 hours of lifting the patio up 
(DIY Thread)
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Beautiful day down here 
Made an effort to get out on the bike today, bit breezy but fairly mild. 68K so I rounded up to 70k on the wattbike.
Been a fairly easy week for me after the marathon, 4 complete rest days, 1 parkrun and 3 bike rides. Although one was the Zwift TTT
Might factor in a couple more rest days next week as well.
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Early morning run 45mins on the treadmill followed by 30mins on zwift. Plan was to take my eldest 2 children to junior park run but we got the time wrong and arrived an hour late 
did a short 20min run anyway, my 8 year old daughter understands pacing and has ran over 10k previously but my 6 year old boy is a little too eager and is either sprinting or walking.
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Another 7hr base week for me, which iâm pleased with given that work has been âquite busyâ this week!
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11 hours this week after boxing today, weâre I was woeful âŚ
No timing and legs wouldnât function?
Probably yesterdays bike which was a really nice surprise power wise.
Two long swims 3.2 and 3.3 kms which felt easy and a good few intervals, lots of core/ hyrox stuff, run speed is poor at the moment, work to be done.
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Another alright week for me.
1 x commute and a 1 x TT TTT
1 x easy run and 1 x workout today
Ran about 26kms with the first 17 at ~TMP. Legs were not happy from pretty early on. Was aiming for 18 (target made up on the run) , but didnât quite make it. Legs are still deeply fatigued after the very hilly marathon I ran last week (35.5km race and 6.5km commute). Whoâd have thought?!
I ran the easy run, and was moving really well, albeit at Z2 level. Turns out that doesnât mean youâre recovered! 
. So when I cranked it up a bit, the legs didnât wanna know. Encouragingly though, even when I have up on the TMP and dropped to cruise mode, I was moving very easily on the flats at just under 4.20/km pace. So a drop of about 15-18 secs per km made all the difference.
No more long stuff now. Maybe a few shorter, sharper runs and maybe, say, 10km at TMP next week.
Fingers crossed I can get over this fatigue. No idea now whether 4 is too quick, and 4.05 would be more sensible and achievable. Decisions, decisions: here to cripple me for the next 3 weeks.
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4hrs, might be my easiest week this year.
2hrs running, 1.5hrs lifting, 0.5hrs cycling.
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Donât think this warrants its own thread so I will ask here. I havenât used my TT bike this year as I didnât have a chainset, Now I have the 165mm cranks on there. The position feels a much better in terms of comfort and aero. Now do I ride it on the trainer through the winter for intervals, etc. or put the road bike back on there and bring the TT bike out in the Spring? Outdoor riding will be on road bike through winter.
My thoughts are on the road bike I have more power and therefore could raise my absolute levels and then try and adapt to TT bike. Alternatively, I can ride the TT bike through the winter, accept riding 10-15W lower but come racing next Spring, Summer I will be at a higher power through races.
If your main race is going to be done on the TT bike then ride that as much as you can. I donât think youâll get much benefit rasing your power on the roadie and hope it translates to the TT bike. You need to build the power in the specific position youâll be riding the race in.
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6Km run this morning. Felt a fair bit harder than it should have done. Now got the chills, heating cranked up, no other problems, maybe Iâm just sitting too still!! Anyway, wonât be going swimming this lunchtime just in case Iâm coming down with something.
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Shredding branches then Lifting 5x5 and watching squid
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