10 mile run, not much to report, no watch so no real time to offer, felt ok which is good
Supposed to be a bike day but intermittent wifi meant that Zwift kept dropping out and the rest of the group in the ride kept disappearing from my view and when they re-appeared the final time, I was 12 seconds off the back, binned after 15 minutes or so.
40 mins treadmill easy
Was fine except when the treadmill comes to a sudden grinding halt for no apparent reason whatsoever x2 
6 x 5mins on the rower
nothing special
Hour as easy bike, weights and then ended up marking time in the hydro pool for 20 mins, my legs are that sore!
Back for an hour swim 3320 m in 1:00:19.
Enjoyed the swim held 2-2-4 too!
6.2km easy but hilly run with LO. Was meant to be 7km but we hit a wall of grockles around the moat and cathedral, so we gave up an walked home.
43:16 at 6.56 pace
Grockles…?!
Tourists
Lol
Inwas going to say midges!
Similar I guess !!
Just as annoying but we are all one at some point!
Bloody hell, out of interest can you run faster than you can row?
This has always been the case for me, but I doubt it now particularly over a long distance ?
Sub 2 all he way… if you know you know.
Well done.
Very nice!
I feel like my cycling is getting back to summer levels now, despite no structured training. I’d be a bit behind on the longer stuff, but I think these 1 or 2 commutes a week are really helping. I’m riding them like a fartlek as there are so many gates, crossings, people etc that constantly bring me to a complete stop. Then I’ll spike up the little rises or do 3-5 mins between gates at like 100-120% ftp.
Ride home today for example was AP 215w and NP of 252w for IF of 0.97 over 56 mins.
General fitness is decent. By that I mean I have no specific fitness for a particular race distance, bike or run, but I’m in like 85-90% shape for a 5km run or a 100km ultra.
12 days until this mara which will be a very interesting experiment. Then I want to continue using these rides, plus a few zwifts layered on top of running focussed on vert. I’ll let my speed slide a bit to concentrate on pure running/walking strength ready for this daft event in March.
Hoping I’ve got a decent base from that to dial into 3 months of proper HIM focus.
Sorry, self indulgent musings there.
I run a lot slower than I row, I’m in awe of the speed / distance you guys are able to run at.
According to Garmin these are my running PBs
1k 3:55
5k 22:02
10k 45:53
6 mins over 10 k…?!?
That is a surprise.
My 5 k would be similar … I think … but the row would win… I think.
I’m doing lots and lots of 4:30 per km intervals.
Got basically everything hyrox based.
Running is ok at that speed, rowing is really really easy.
4 min kms destroys me on a rower, ski erg…. Forget about it !
Are you able to fully replicate Hyrox where you train? Getting accustomed to the overall load and having a pacing strategy should help.
What’s Hyrox? Is it like the opposite of low stones?
I’m a bad person, I ran harder than
130bpm today.
But Jesus H Christ 179bpm? Really? That’s like 5k HR sweating bullets and pissing blood.
Ish…
Obviously treadmill for the 8 runs.
Starting to master most of the exercises now.
Doing them all together with runs in between is some graft.
See how we go.
There is one in Bham on Sunday I’d spectate but I’m working.
I’ll have a few runs through before the big day
I always have this conversation with my rowing mates, can you run or row faster. Mine has flipped over the years, but firmly quicker running now!
As I battle IT band issues, just 30 minutes on the bike yesterday.
I have that feeling too. Same as when it is time to taper and TP decides it’s going to wipe out your CTL and there is nothing you can do about it if you are supposed to be sticking to a plan.
