the last few days

Rest day Monday and did very little.

But was back in the pool tuesday 2.5 k. nobody about now IM wales is done. Everyone got the job done .Gareth Powell mustve been putting on his IT band problems as he romped home in 12.40. Good work

In the evening some nice Vo2 Max intervals on the turbo 1 hour of purgatory ensued.3 sets of 5 1 minute intervals at 360/370 watts actual went ok and nailed it.After that i headed up the gym and had a ‘run ‘ on the cross fit machine. Got to be better than nothing that?

5 mins warm up 2 mins on 1 min off times 10 then 10 mins ticking over. closest thing to no impact running. not a bad set.thing its the hardest that machine has worked for a while. it was bouncing off the floor.

wednesday morning saw me back at the pool with richie graham. He rinsed me over the mile which considering he couldnt even swim 2 years ago is well, fair enough. bit gauling though.lol

wednesday night back on the cross trainer did an hour (3k)then 10 mins on the mill steepest gradient 1 k

thursday last tri swim before the off. 3k Denzel and John Rothbery gave me a shoeing

Did an hour and a quarter on the turbo then. Hard set 3 times 15 mins sweet spot. at 280 watts. Nearly bailed on this one too . but toughed it out and finished in a heap.

Last session before the off friday morning.2 hrs on the cross trainer. learnt how to ‘run ‘ on it no hands. got to be better than not running at all. last long ‘run’ bit like running up a very shallow set of steps for 2 hours.