Run

5min warm up
20min at 15km/hr
5min recovery
2 x 75sec x 18km/hr on 3min

Another 12hr day at work and on my feet for most of it. Wanted to do a time efficient session.
Pace wise on the treadmill i'm just feeling around for the right intensity. The 15km/hr is half marathon pace and was comfortable. I want to start doing some speed work and know that 19km/hr is 5min mile pace which is ultimately where i'd like to aim for - so just taking it into that territory. The sauna was closed which I was really looking forward to after all that.

Gym

12.5 hour day at work! Only time (and energy!) to get 30mins in at the gym, usual legs and shoulder exercises. Had a go on one of those vibrating plates (no one was looking).

Tomorrow long day at work again, plan to do some core work.

Run
2km in morning in vibrams

27km in afternoon, 3hours mainly exploring off road

Went over to Haughmond Hill - amazing to have this on the doorstep. There's a lot more of it to the east to explore, and a run down abbey that looks interesting.

 

There's a great little avenue of forest that leads up to the hill which in turn is connected to a path that takes you into town away from the traffic. 

This may be the last long run before the ironman itself. I got a bit of left knee ITB pain but it went after a while with some concentration on my form. 

Turbo

15min spin scan/warm up
10 x 500W x 15sec on 2min

Run 
1.5 miles in vibrams (10min after bike)

Slight sore throat at the moment so didn't want to do too much.
This was the first time using the computer to do the Watts changes on the bike - brilliant. I didn't have to ramp it up in 5W increments myself. 15 secs felt like a long time. I'm not sure where to go with this next i.e. increase the wattage or the time, probably the time.

The GB tri suit arrived today

Saw an electric shimano component on eBay today - got it half price. Looks like i'm committed to getting the rest now.

Weigh in 69.2kg
I don't have scales at the moment so was surprised to see it down from the usual 70kg. Maybe I don't need them as much as I thought?

Swim


1km Drill; single arm, catch up, fists
1km Hard as 4x250m on about 50secs
500m turning the arms over much faster, I wanted to used the in cap bleeper but it had mysteriously vanished from my bag.

Lots of commuting on the bike, picking up George and Will etc,

Listened to "marathon talk podcast" episode 123 - interview with Dr. Steve Ingham from English Institute of Sport. Couple of interesting points

1. It is almost impossible to get overtraining from running. You will get impact injuries first (he has seen a handful of cases). Overtraining is much more likely where you don't get impact such as cycling and swimming.
My thoughts - so running be guided by niggles etc, Cycling by coughs colds etc,

2. Recovery - see in two ways - If you want to feel better quickly or if you want to adapt. Most of the ways to feel better will reduce inflammation but in so doing you may reduce your adaptation. So just concentrate on getting the nutrients in. He was very into protein and antioxidants (Vit E & C Cherry juice)

Rest


Commuting down to London after my weekend of nights. Some good training lately so definitely rest time i've been around a lot of sick people too.

6 weeks to go to IM UK, 7 weeks to Spain

Brick

100km Cycle

2km Run off bike

My first ride with SYtri - Cycled 30Km to the start of the ellesmere triathlon course. Met up with about 20 other riders from the club and rode the 40km course. Quite a few went on to go for a run. I had no trainers so cycled back home. 

Ran 2km off bike just to see how it felt - the new position with more open hip angle translated well to the run. This year i'm not planning to do many long runs off the bike in the hope of increasing quality and reducing injury risk.