Zwift ramp test in aero, got to the 340w section and legs were done. FTP slightly up to 242w
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32km on the bike at quicker than Copenhagen hoped for pace, majority on (in) the tri bars, all pretty comfortable. Found out yesterday the cut-off is 15h45, shouldnât be even close to an issue even if the achilies issues flare up again.
Particularly pleased when a crop sprayer pulled out in front of me and then spat a lump of field at me at pace, little lower could have been painfulâŚ
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30 minute spin class.
Horrifically humid room. Still dehydrated.
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Went for a ârelaxedâ open water swim, to test pace.
2.1km, 35mins. 1:37/100m
Whoops. Maybe thatâs a bit too relaxed 
A bit more effort required.
First 500m was decent like - 1:27/100m and a lap record thatâs not how to pace things.
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1800m OW swim yesterday evening
@ my usual swim spot. 20 mins drive.
28m pool with inbuilt wave machine lol
Luss is a little further on and you can get in there and swim out and do a bit of island hopping ( admittedly havenât done that in a while )
Calf raises
⌠6 mile run 
=== today. Heel def on the up. More bounce. Nike Pegasus feel 
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Couple of decent training weeks. Not many hours but itâs nice to be able to run without ankle pain.
Last week trail race and club TT. This week so far, 10 mile club race yesterday - went out fast with 5k PB for the year then brutal Hill and inevitable fade! Today swim in local lido at 16.5 C, Sunday Sprint race!
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I ran 13km Sunday and 13km Monday. havenât done a lick since then, my left calf has been pretty tight. I packed my running kit for Newport but on the way out of the door Wed morning, deliberately removed my running shoes.
I needed to avoid temptation and Iâm hoping that theory of ânothing to be gainedâ holds true, as my race is in 8 days. Thinking of a 8km or so walk later, calf feels much better. Easy jog to parkrun tomorrow and a slow shuffle around that.
Less is more right now but that bloody voice in your head! 
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First day off for 14 weeks.
Just 12k steps and a bit of a foam roll, taper timeeeee
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How was that session meant to go, each one getting faster? If so, you really paid for the 4.00 in the middle!
Letâs pretend it was a pyramid session 
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Thatâs what I would have said in the first place. Totally meant to do that! 
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ErmâŚ
I ran 4km progressively quicker.
Then cooled down for 2km 
Fourth KM was âdownhillâ with a tailwind, but I still got carried away
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Seems a strange way to put it. I would only count the progression part as the work out, not the 2km cool down.
Still looks like a pyramid to me
Eh???
4km progression is the workout.
Then there is 2km cool down after that 4km workout.
Iâm not sure whatâs confusing?
Nothing confusing, lovely pyramid
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20mins Treadmill walk, fast walk, jog run jog walk thing. Seeing what I can do.
1m30 4kph
1m30 6kph
2m 8kph
2m 6kph
2m 4kph
2m 6kph
2m 8kph
2m 10kph
2m 8kph
2m 6kph
2m 4kph
Whilst I felt fine and my RHR walk HR is fine, getting up to easy pace (6:00/km) was way up on the HR. About +20bpm
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Section of my ride today - where I was trying to hold power around 270 for 20 min.
I really need to sort out my smooth pedalling and stop yeti stomping. The balance between L and R looks quite big too - though the stats says 50.1/49.9%
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Get yourself to a track. Souplesse
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