No doubt about that 
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So….
2 k row
10 k bike
3.2 km run
No transition times ?! Neutralised kind of….
Splits were
8:20 easy row
16:40 bike… which was second fastest of the day
15 min run which is crap but at this weight and level of cardio was all I had…
So 40 mins
The winner rowed 7:07 and ran sub 11! 34 mins ish total.
Getting old … but still enjoyed it.
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37 odd mile 
out and back up and down the usual 
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Very decent run, including family Parkrun, that @FatPom
1 hr tempo treadmill intervals this morning on the treadmill at the gym
21.5km walk with daughter and the dogs this afternoon. Brief stop for a pint of Neck Oil and a bag of crisps 3km from the end. Our 13 year old miniature labradoodle also managed it - good lad
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Nice. How far out is TP100, 5wks?
Put in an endurance bike while watching Oceanside. Feel good for it.
Feel like my endurance sessions should be more like 200W than 180W, my HR barely touching 130 sure my legs feel it but it just seems so easy. Maybe as I’ve got used to the much higher RPE of running all autumn and winter.
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Yep - 5 weeks.
Long run tomorrow
Weekend away next weeekend but walking the Sandstone Trail in Cheshire over 2 days with wife and some friends.
Could really do with some decent longer runs but long walks should help as well
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-2° getting in the car and waiting for it to defrost
Cooking in the pool
Cold in the shower
Warm in the car
An hour in the pool:
200 easy
200 back
132 scull/FS
2x66 PB @1:48/100
4x33 @1:35/100
8x100 @1:50-2:00/100
132m kick
4x66 paddles and PB
100m breast
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12km easy trail run. 1:15 at 6.15 pace.
Need to start getting the weekly vert up
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4 frosty hill efforts this morning on trods/paths working the ups & downs with 3 mins rec. First one was 11:59 & dropped to 11:27.
11km/700+mtrs.
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Nice work
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Horrific Hills 
3hrs 50mins 253w NP
23.2kmh 
Loved the headwind home and freezing temps.
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Did another 5x5 session. Bloody Garmin didnt save it though (probably me pressing the wrong button).
I started with this again on an empty bar. Just to build up slow and not hurt myself. Feel like now Ive caught up with my strength and sessions are starting to feel properly hard.
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75 min turbo, 1hr @194W HR avg only 130. And yet I can only jog at barely above walking pace for the same bpm.
Was a bit of a drag for the last 20 mins, couldn’t wait for it to finish. But I wanted to see what an hour at that power would cost. Not much it seems.
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Do you know how many watts you are putting out when running at 130bpm?
I have never measured power on the run but guess it could be interesting.
There are some calculators that can predict your race times based on weight and power eg How to calculate your race time from your Target Power?
By my reckoning if someone weighs 80kg and is running at 194W, that equates to about 8.5kmh??
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Sounds about right plus a bit for my extra 8kg on top 
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My training is starting to look a bit like yours.
Bike power to hr is similar to 2019/20 when I was shifting, but running … Jesus !
I guess at 171 cms and nearly 13 stone were no Sir mo”s
Work with what you have, no one really cares but you, your bike sessions are improving still?
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I’m 80 ish.
I ran 3.2 kms in 15:02 yesterday in a mini triathlon ( gym based)
12.3 kph average ish
That was way way harder than 200 watts on a bike at the present time.
That’s as fast as I can go at the min ( shame )
Never thought of running in watts before
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Is there any relationship between bike watts output and run watts output?
My best tri run (and run) is 49min 10km at London last year. I was 83.4kg then. Is there a calculator or do I have to decipher the algorithms on your link? 
Fork me!!!
I run at 4.6W/kg
My cycling is weakAF 
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