Miles:
44990 total / 2256 in 2018
Goal:

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

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  • 187 miles
  • 14:02 time
  • 9764 calories
  • 12 workouts
  •  
  • This Week time period

Entries

  1. VELO
    good Comutees 15 km 00:36 15.5mph pace

    Super easy commuting

  2. VELO
    good Structured cycle 56.3 km 01:40 21.0mph pace

    Solid structured cycle

  3. RUN
    good Intervals 10 km

    4km warm up and down and 10x200 for the main set

  4. VELO
    good Comutees 27 km 01:00 16.8mph pace

    A lot of comutees over the day

  5. swim
    good Good swim 3000 m 01:00 32:11 pace

    good solid structured swim to start off the day

  6. VELO
    Long ride 136.7 km 04:02 21.1mph pace

    weekly long ride with some long 70,50,30 tempo efforts in there

  7. VELO
    good Comutee 16 km 00:40 14.9mph pace

    Comutee

  8. RUN
    good Run 10 km 00:44 07:04 pace

    Easier run today as I was fucked , 20mins warm up 3x1 mile followed by a 10 min warm down

  9. RUN
    good Treadmill run 7.75 km 00:35 07:16 pace

    Decent run on the treadmill set by coach

  10. swim
    good Long structured set 5300 m 01:50 33:24 pace

    Good solid long set

  11. FIT
    good 30 minute of core 00:30

    30 minutes of core work

  12. RUN
    good Derby 10k 14 km

    Decent hit out at the derby 10k today , 39:01 not a PB but not miles off , considering I’m about a stone over what i should be !

    • 26x25
      26x25

      Yikes - weight is easy to put on much harder to get rid

      6 days ago Like

  13. VELO
    good Comutee 10 km 00:25 14.9mph pace

    Thursday comutees

  14. RUN
    good Intervals 12 km

    From yesterday Thursday track session

  15. VELO
    good Turbo 49.1 km 00:01:38 1120.8mph pace

    Super hard turbo session structured by the coach , probably the hardest I’ve ever done

  16. VELO
    good Comutee 15 km 00:38 14.7mph pace

    Comutee