43947 total / 1212 in 2018

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

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  • 65 miles
  • 05:18 time
  • 4258 calories
  • 6 workouts
  • This Week time period


  1. VELO
    good Lots of comutees for the day 32 km 01:10 17.0mph pace

    Lots of comutees for the day

  2. swim
    good Swim 3200 m 01:15 37:43 pace

    Good structured swim

  3. VELO
    good Comutee 16 km 00:38 15.7mph pace

    Decent commute

  4. RUN
    good Intervals 14 km

    Probably the hardest session of my life 8x3 mins but super hard with 3 mins recovery to allow you to go fast , really muddy and sludgy so slows you down a bit average miling pace was 5:55,5:53,6:01... read more

  5. swim
    good Swim 2900 m 01:00 33:17 pace

    Just a swim after work

  6. VELO
    Easy turbo + comutee 37 km 01:15 18.4mph pace

    Easy spin on the turbo+ a comutee to uni to flush out the legs

  7. RUN
    good Progressive run 14.5 km 01:07 07:26 pace

    Progressive run 1mile at z1,z2,z3 , z2,z3,z4 then a easy 2 mile warm down !

  8. RUN
    good Decent brick 8 km 00:38 07:42 pace

    Decent run off the bike , felt quite hard for the effort so not great but I have 3 months to work on that so not to worry

  9. VELO
    good Hard ride 94 km 02:47 21.0mph pace

    Good solid ride as prescribed with a lot of sustained z3 efforts

  10. VELO
    good Turbo 45.4 km 01:30 18.8mph pace

    Today’s structured turbo

  11. swim
    good Structured swim set 3400 m 01:15 35:30 pace

    Good solid swim set , set by coach

  12. VELO
    good Comutees 16 km 00:38 15.7mph pace

    Daily commutes

  13. RUN
    good Intervals 15 km

    5k warm up and 4K warm down , 8x3 mins with last 45 seconds seriously fast average was around 6:00/mile on a grassy hilly muddy course so not too bad

  14. VELO
    good Comutee 15 km 00:37 15.1mph pace

    Comutees for the day

  15. swim
    good Just an easy one 2500 m 00:50 32:11 pace

    Just an easy swim after work as I have running later on

  16. VELO
    good Comutee 11 km 00:27 15.2mph pace

    Just a short commute

  17. swim
    good Decent swim 5700 m 02:00 33:52 pace

    Decent swim 57x100 on 2:00

  18. FIT
    good Core/legs 00:50

    50mins of core and leg work to finish a decent session after a hard swim

  19. VELO
    good Outdoors 56.5 km 01:47 19.7mph pace

    Today’s ride was meant to be further than this but with how cold my hands were I literally had no chance of doing any further than this my hands were freezing so had to cut the ride short