42118 total / 5477 in 2017

Ironman nice sub 10:30 AG win Ironman bolton sub 10:20 AG win Qualify for kona

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  • 39 miles
  • 05:33 time
  • 3737 calories
  • 7 workouts
  • This Week time period


  1. swim
    good City of derby AC 4100 m 01:30 35:19 pace

    City of derby intervals

  2. RUN
    good Intervals 12.5 km

    Whistle run today 7km of minute off minute on plus a warm up and down

  3. VELO
    good Comutee 25 km 01:00 15.5mph pace

    Daily comutees

  4. FIT
    good Core /weights 00:50

    50 mins of core and a few weights to finish

  5. RUN
    good Easy run 6.37 km 00:30 07:34 pace

    Easy run with a few little pickups set by coach

  6. swim
    good Solid set 3500 m 01:15 34:29 pace

    Solid swim getting 4 swims in a week now and already feeling a lot stronger for it !

  7. FIT
    good 40 mins of core /stretches

    Fourty minutes of core and stretches to finish the day

  8. RUN
    good Pretty tough going 8.07 km 00:36 07:10 pace

    This was a pretty tough run on the treadmill , especially after the 6200m swim but got it done all be it feeling knackered , ahh well I’ve got a rest day tommorow with a few drinks so it’s all good !

  9. swim
    good Long swim 6250 m 02:15 34:45 pace

    Longer swim today since I’ve got tommorow off and im trying to hit around 20k a week , nice easy day tommorow now and then a 2 hour hungover swim on Sunday , all fun !

  10. VELO
    good Comutee 25 km 01:00 15.5mph pace

    Solid cycling comutee for the day

  11. swim
    good Testing 3800 m 01:15 31:45 pace

    Solid swim test set by the coach today completed it all but mainly the 1000m TT in 15:56 and the 100m TT In 1:24 was pretty tired for that one but still not bad at all ! Now almost a day off after ... read more

  12. RUN
    good Run test 14 km

    Good session today run test prescribed by coach 2km warm up then 4x3 min build z1 to z4 1 min walk between 5km test done in 19:41 then 4km warm down , not bad after the hard session yesterday

  13. swim
    good City of derby 4100 m 01:30 35:19 pace

    Super ridiculously hard swim 4100m 1000m warm up then medley mayhem 2800m of medley as said ridiculously hard session

  14. RUN
    good Intervals 10 km

    Running with city of derby AC warm up and down and 8x2 minute hard efforts at average of 5:50/ mile pace

  15. VELO
    good Comutee 25 km 01:00 15.5mph pace

    Solid comutee for the day

  16. VELO
    good Comutees 16 km 00:40 14.9mph pace

    The comutees I missed out yesterday

  17. FIT
    core/weights 00:50

    Good core and legs session to finish the day off