Been going great guns last month running - slungshot off London and hilly ten milers I’m attacking with gusto, but last week sore this and that from work and getting absorbed in stuff. Haven’t run for about 4 days now, so … Epic Fail! 
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1 hr 20 out and back
20 warm up at 4 hr marathon pace
20 mins at 5:20m/km
20 mins at sub 5:00m/km
20mins at 5:20 for CD with couple of 1 min walks
Odd that the last 20 mins felt so much easier than the second even though it was at the end of the session. When I have been pushing the effort for a while I find it quite hard to slow down to the original starting pace
Not a great week for training again but determined to make a better effort next week
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30 mins stretching in the hydro pool finishes this week, 11 hours, 9 of them done in work time!
Some faster running and better exercise form this week, no swimming and bike power seems to be static at the min.
Weight is slightly lower but still keeping some grunt.
Soon be Xmas !!!
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Was away with the running club in the lakes this weekend, nice run yesterday that some will have seen on Strava, except on the descent off Dollywagon we were going down the grass which my shoes were useless on, Pegasus T2’s. Was already trying to protect the groin and stomach and my right leg overstretched when I slipped and managed to get a small pull on the quad muscle! As if I don’t have enough problems as it is.
Got to the bottom and it’s a really rocky 4k to the road so told the others to continue and I’d walk it home. Did a shuffle when I got to the road. Really nice day out otherwise, 29K & 1300M vert.
Was going to do something today but another late night, more Guinness and being a general wimp meant I just had a longer drive home, I should have gone on my bike but just couldn’t get motivated. I can see me being in bed at 7pm 
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Some how I’ve clocked up over 11hrs this week without any effort at all really, such is low hr training I suppose. I’ve leapt up from 5hrs,5hrs,6hrs so hope there isn’t injury around the corner but it’s really been no strain.
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11 hours a week has become normal for me now.
I guess being part time with no kids to look after and being able to train in work really helps.
Also finding that getting more recovery and better quality sessions due to less hours.
I really should put it all on strava, Zwift and training peaks I guess.
There are still twats who believe I make it all up and sit on the couch all day drinking vodka !
Stick at the low hr stuff, enables you to run more often too.
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6hrs 1min this week, with one swim, two runs and 3 rides…. also planning on adding a bit more structure now
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c. 8.5 hours on Zwift/jogging. Just playing until after Christmas and then I’ll try and do some specific pre-Lanza stuff. Note to self, must get gpx of the latest Lanza bike course
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Come now, TriTalkers would never say that to your face. 
I had a memorable compliment/insult at Aix 70.3 when some tourists joined me at a restaurant “because you look like a normal person” eg not an athlete 
Al the talking heads at my running club look me up and down in the spring “yeah, that’ll all come off” no, no it won’t 
Sorry, I’m projecting myself on you! Those twats should STFU whatever.
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Just a 30 minute spin class.
That’ll sort out the 5 pints, Chinese and huge breakfast, won’t it?
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Whilst it’s true that “you can’t run from a bad diet”, you can cycle away so 
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I’ve only gone and lost my Forerunner.
Literally no idea where it’s got to. Wore it the Tuesday before last, and haven’t seen it since 
Think this may lead to a “running by feel” sort of block, and also a Strava/runalyze holiday, at least until it shows up.
Consequently don’t have a clue how much I ran this week, or how far, or at what pace. Maybe 4 times? Not very far. Nice and steady. Sorry not to be more specific 
Plus 4 games of Zwift, all races.
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Epic Fail!
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black Friday approaches.
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Not on here !
With all the pics of over priced carbon and turbo read outs.
Actually a guy and girl IRL, one works in the Nick, made a few … he’s past it… and can he prove that type comments?
Decent results from 2-3 years ago.
#haters.
I feel I’m amongst weird friends on here … ish
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40 min run with Mrs T to start the week off on a good footing
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4 rides for me across 3 days last week, for 4:40 of exercise.
Consciously stayed off my running legs for the full week to let any muscle damage from the marathon recover, but i feel good. All the little tight spots and tiny niggly bits have calmed down now, so i’ll run today. I’ve never felt this good off the back of a marathon before, which is ironic as i didn’t do a lot of running for it. Guess it’s the weeks and weeks of miles and miles that all just bulid to a head that all comes crashing down after the race?
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Looks legit 
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10.5km trail run with almost 200m ascending/descending. Bit of a fartlek approach today with random chit chatty sections and sprinting up the hills - lots of fun!
edit: is anyone else here doing ST’s 100/100?
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