Turbo

Tempo session - 51min at 250W 85rpm

51min because I had to quickly jump off and adjust the fan so it's really 50min

My motivation for this was low but kicked in after a few minutes which made for a great session. Deep down I think I was going for 60min, last time I did 40min so i'm happy. I could have ground out another 10mins but I think i'm starting to learn a few things;

The sweet spot for me heart rate wise is somewhere between 137 and 154bpm give or take a bit. This apparently gives a good training response without risking overtraining and allows you to do something the following day. I've noticed at heart rates above this my technique starts to suffer which is probably part of the explanation. 

I also made a few adjustments to the position - saddle as far forward as it will go. I've always wanted to try this as it opens the hip angle up which should make running easier. It was now or never seeing as there's 9 weeks to go. The left leg didn't like it but the right did.

Also checked out a nearby cricket pitch that people use as a 400m track and put a 10km trail route into the garmin.

Reading Chrissie Wellington's autobiography - extreme. 

9 weeks to go

Swim

5km - my best long distance swim so far. Held my technique and felt strong right to the end. This time next week it'll be the 10km! the news is that the temperature will be cold. It'll also be the first wear of the wetsuit this year so that side of things could be interesting. I've ordered a wetsuit cap and gloves as the organisers have recommended it.

Jumped on the scales today - first time for 2-3 weeks. I thought it'd be bad news but was surprised to find it bang on 70kg. With 9 weeks to go it's time to start thinking about loosing a Kg or 2 so at least there's not as much as I thought to do.

Rest

Day travelling and with family. I wanted to train but it would have been just for the sake of it with no real purpose - i'm trying to have a purpose each time - this is the new approach which can be difficult as I like training for it's own sake.

Gym
Went for the obligatory induction then a quick 20min workout.
Squats, calf raises, external shoulder rotation

Swim
20 mins waiting for diving area to close
10 x 165m on 30 secs at race pace
(the last one was thwarted by the diving area opening again!)
Enjoyed this faster session - it was a shock to the system as I haven't done any for a while. Luckily it became easier as it went on.

Turbo

15min warm up
5min on 5min recovery at 65rpm as 300W 300W 295W 290W 285W

Instead of squeezing them all out at 300W I am following the advice of the exercise physiologists and trying to stay in the sweet spot. i.e. adaptation without the risk of overtraining. For me this is a heart rate in the mid 150s I nudged the watts down to keep it 160bpm and below. Time will tell if this works. I need a better fan!

Massage
Saw a new practitioner today - very professional. Again time will tell if it's any good. I tend to prefer the painful ones as there's the impression that something is happening. This one was a lot more myofascial and targeted - all on right, psoas, ITB, short adductor.

I'd worked the night shift last night so the main focus all day was making sure i'd had enough sleep.

Rest 

Will's birthday and surprisingly tired from yesterday's cycle.

Cycle

40miles to Mum's after work for Will's birthday tomorrow. There are some benefits to not having a car, it forces me to cycle. Google maps said it was 35miles but the Garmin reads 40. It felt like 40. The position is fine but I think it's time to move the saddle up and forwards. Cold but light until late now.