12km running this morning.
then 52km cycling this afternoon with a shoe with cleat that was so knackered it wouldn’t clip in - fall out from running on the TT yesterday… but because I’d started the ride at Ninja, I was committed to it rather than simply going back and swapping to a different pair of shoes or cleats…
At least it was a nice ride with lovely weather.
14km this morning, in 1:02.
Feeling quite pleased with myself, then saw @Matthew_Spooners efforts on Strava…
Couldn’t be bothered with an early morning ride, as had a few pints last night and have friends around this afternoon/evening so didn’t want to be a zombie.
Did an hour strength and threshold workout on zwift. Was pretty tasty actually. Hate low cadence work though. Vile.
Annoyingly now the weather has turned, I’ve got two costume events this weekend.
Jumped on Zwift this morning for 90 mins (214W NP) and then a 30 min run (7:19 / 7:05 / 6:51 / 6:51)
I was pretty unwell last night and dog tired with a migraine but dragged myself out of bed and took LO to Burnham Parkrun where she PB’d.
It was hard work for me with 85km in my legs this week before we started.
Todays bellend prize goes to me.
Was cutting it fine to make it to Lanhydrock parkrun this morning. Was just about ok until I got caught in some temporary lights right outside.
Dumped the car with wife and kids in it - whipped my trainers on then ran down to the start.
Ran up a hill then after about 500 metres or so see a marshal then ask him if I’m going left or right? He’s like, erm… you’re running in the wrong direction mate!
Ah shit, turn around with my tail in between my legs then crack on. No idea on my time and there doesn’t appear to be a Strava segment for the course but on all the individual segments I’m around 5/6th - looks like it would have been a good scrap for 5th! Ah well, next time!
Brilliant! 
And to top it off my left calf is tight af - now doing the kids Easter trail!
parkrun this morning, decided to do some intervally stuff to go hard enough to get my heart rate up, a few surges over the first 2km, and had got my heart rate up to 161 by the start of the climb, but still couldn’t go hard up it, and it had dropped by the top despite seemingly holding the gap to @badash about the same, much easier on the second lap of the course, wasn’t as motivated, but tried to go hard over the last 1km up the hill again, about 3:40 / 3:40 / 4:05 / 4:05 / 3:50 for the splits but little of it was steady running, still twice got my heart rate above 160 and averaged 156.
Ride later.
Skipped probably my last chance for park run and went shopping, then did a Magic Mile
Workout.
I’m experimenting with a Jeff Galloway HM plan while I’m in pergatory.
Not sure I did it right though as that’s my 10k pace 
Not looking good for a 1h45 HM yet…
First session after a weeks holiday. 12km at HM tempo. 9 weeks until a local Olympic distance. Might be my only race this year, aside from a HM PB attempt.
17km of that running thing, both achilies held up well, minor tenderness but so much better than it has previously been, see how they fare tomorrow on the walking tour of the village pubs 
The ride was 55.9km in 1:48 191AP / 203 NP avg HR 126… couldn’t’ve gone much harder though, that’s how lazy I am, the max of 141!
9h for the week - all bike and run as in isolation.
4.5h Zwift/4h treadmill running/ 30 Min strength
Something to build upon next week.
Another costume event today so up early for another 90:30 brick
22 hours this week
4 swims - 14.5km
7 bikes - 17 hours
4 runs - all 4 mile progressive bricks
Gotta do a 45km hike tomorrow
33.1km with Oska the Viz
Was going to go for longer but he was pooped and it was very warm in t’he sun
Also I had completely run out of liquids
Done as 10/2 run/walk - Thames Path in 2 weeks - going to give that a go. Aiming for a finish not a time
and did the last 30-40km solo.
