Vineman; Week 9

This week was by far the biggest week of the plan. I was reminded by Becca that my bricks were really not that big and that my long runs were not that long. This is, in my opinion, the flaw in the plan, it’s not quite big enough for a Half Ironman, although that will really be tested out race day. With that all being said this is how the week shook out

Monday; Brick. The Sufferfest Fight Club followed by a 50 minute treadmill run

Tuesday; a double. Interval run; WU 10 minutes easy and 10 minutes drills, MS 25 X 30 seconds on/off RPE 9/3, CD 10 minutes easy. In the evening there was a swim, the main set of which is 25x50s with 15 seconds Rest Interval

Wednesday; The Sufferfest Blender, a solid hour and forty five in the bank and  a new TrainerRoad PR for 90 minutes

Thursday; Swim, WU 3x100 300 pull MS 4X400 CD 200 easy

Friday; off

Saturday; Brick. Another big swim WU 3x100 1x300 pull, MS 17 x 100...lost it in middle, CD 200 easy

Followed by 2 hours on the bike

Sunday; Brick. 56 Mile ride in just over 3:08 lots of Z2/3, very windy around the halfway point which bled a mile per hour off my speed from 19mph average to less than 18. Followed by a tough but completed one hour run, it was hot and hard but it got done

So for the week,

• 10 workouts, 13:26:24 and 166.47 miles
• 4 bikes 8:12:10 143.79 miles
• 3 runs 2:43:46 18.76 miles
• 3 swims 2:30:28 6900 yards

One more week and then it’s shave and taper time!

Review; ENERGYbits

On the whole my diet is pretty healthy, I slip off the bandwagon from time to time but usually right the ship fairly easily. For racing and training I use a pretty vanilla mix of chews, gels and electrolyte solutions usually supplemented with real food although 9/10 I don’t start take fuel on unless the session is 90 minutes or longer. Hawaiian PB&J and Portables are usual real food go-tos. So when I was contacted by EnergyBits to see if I wanted to try their product a I was game. From their website “ENERGYbits® have just ONE ingredient - organically grown NON GMO spirulina algae – a super food endorsed by the United Nations and NASA as the most nutritionally dense food in the world..”

Cutting a long story short Energy Bit are tabletized Spirulena. Spiru what the what, essentially it is a fresh water blue green algae. It’s been around for a long time and was used by Aztecs and Meso (Central) America until the 1500s, until the Europeans arrived with a flag and messed it all up!

I have actually used it in the past as a supplement for Green Smoothies using a 2010 recipe from Brett over at Zen and the Art of Triathlon. I even mentioned it here! What a trendsetter I am! As you can tell I wasn’t that impressed then…the question is would I be now?

Well put simply I wasn’t. I took them before a brick workout. 3 hours or so of swim/bike. The first thing was I had to take 30 tablets. I have no problem taking tablets, none of this bend this way or stand on one foot or hold your nose so nom nom nom washed down and they were gone. Smelly? Yes a bit, but no big deal.

Here is where I ran into problems;

• According to their packaging an Athlete should take 30-100 tablets. 30 is a few a 100 is a lot more!
• I couldn’t find how often you were supposed to take them, every hour, once a workout, once a day?
• Also what defines Athlete, my 3 hour brick, is that a lot or normal?
• 30 calories is really not a lot, even 100 Bits is only 93 calories for 3 hours of working out?

So that being said I jumped into the pool and swam, I had a bottle of High 5 on deck, it’s a UK version of Nuun, just less gassy. I drink it, when I remember, as sometimes I cramp in the pool. After this I jumped on my bike and rode for a couple of hours. Not wanting to bonk, trust me I have; it sucks, I had a Gu gel, some PowerBar chews which I took through ride. I took these not because I was hungry but really just to drip feed the tank, you know like your supposed to.

According to EnergyBits website by taking the Bits I should have more energy, more mental vitality, boosted (my) athletic performance, supercharged (my) run or cranked up (my) endurance while working or working out. Sorry not happening! I felt the same. There was no boost or crank, just good old fashioned hard-work ride.

I did a bit more research on Spirulena and accordingly to National Library of Medicine “blue-green algae is no better than meat or milk as a protein source and costs about 30 times as much per gram.”

So there’s that. Here’s the other thing it’s sold in bags of 1000 bits, assuming 100 bits per workout (for the Athlete) that’s enough for a 10 workouts or 12 days (assuming 2 rest days) it costs $115 a bag. Let’s compare it to milk;

• Cost of milk per gram 3785 grams per gallon of milk is 3.75/3785 is $0.001 per gram
• Cost of Bits per Gram (4 bits = 1 gram) 115/1000 $0.115 per.25gram ($0.460 per gram) put another way that’s about 1.1% of a gram of gold (currently as of 6/26/14) selling today at $42 per gram

So its not quiet 30 times the price it’s 460 times! I actually found this staggering and used two lives to get it checked I phoned a friend and then posted in on FaceBook for someone to check and I was correct!

It’s a real shame that they didn’t work or at least they didn’t work for me…maybe they did for you? If you google “Energy Bits review” there is a lot of people who have reviewed them, I clicked on a few and most people seemed to like them although there is a fair bit of “meh, nothing happened” too! I haven’t seen anyone do the math like this post though.

So what’s the lesson here, well they didn’t do what they said they would and they are really expensive.

I have another post in mind on blogging and product reviews and using social media to promote your product in the pipeline.

This Product was provided by EnergyBits. See previous gear reviews in the Reviews tab above. If you have a product you’d like reviewed, contact me at quadrathon@gmail.com.

Vineman; Week 8

Another week closer, more miles in the bank and with some extra miles to boot. As predicted I hit the 10 hours mark just, but 10 hours is 10 hours!

Monday; a brick. The Sufferfest Hell Hath no Fury followed by 4.5 miles of Treadmill intervals; WU 5 minutes MS 4 x 5 minutes on 3 minutes off

Tuesday; a brick. Tempo run 6 miles in 50 minutes. Four solid middle miles with an average of 7:22 followed by a 2050 yard swim; WU 3X100 300 pull
MS 25 x 50, CD 20 Easy

Wednesday; a double. Morning swim; 2000 yards WU 3X100, MS 2X 50,100,150,200,150,100, CD 200. Sufferfest Chrysalis in the evening!

Thursday; The Sufferfest Time Machine. This is Top Secret, all I can say is it’s 35 minutes

Friday; off.

Saturday; a brick. 2100 yards swim followed by a 2:17 bike with plenty of hills and 2100’ of gain.

Sunday; Aerobic run. 72 minutes on the treadmill for a solid 9.11 miles

So the totals;

• 10:02:04 for 101.87 miles
• 3 swims 6150 yards in 2:14:41
• 3 bikes 71.53 miles in 4:08:03
• 4 runs 26.85 miles in 3:39.20

More of the same this week with a target of 12 hours.

I am starting the think about race day and getting the final bits and pieces into place so there is no panic in the last week. This weekend I intend to ride out on my race wheels, they’re very different from what is on there now an it’s been over a year since I rode them and they take a bit of gettn used to. Other than that the focus is making every session as high quality as possible.

Headsweats Giveaway…the Run

It’s the last week to enter…plenty of prizes left!

Review; Pactimo Summit Jersey & Bibs

I was lucky enough to get hooked up Pactimo for a full kit in advance of 6 Hours of Temecula. Applying a tad of nothing new on Race Day I rode for it in a few time prior to race day to make sure there was not errantly wrong with its fit and other than that it was good to go on race day. This was the second set of Pactimo kit I had owned, the first set was as a result of accruing miles on Vamovo.

I choose the color way of this kit for no other reason that my bikes are black/white/red. It’s become a standing joke in our house that this is the modus operandi of my style and well, that’s fine. It’s sharp and doesn’t show the dust!

The Summit line is premium line and as such has all the bells and whistles, technical fabrics including cooling and reflecting technology!

Let’s look at the jersey.

Summit Speed Jersey. The jersey is soft and comfortable. It has a modification on the traditional raglan sleeves that reduces the number of seams and therefore the number of friction points. It has the more fashionable longer sleeves and they do not have those annoying skin pulling silicon grips that other jerseys have. The front is substantially shorter than the back, this is based on the ergonomics of bike riding, you are typically leaning forward which shortens the front and lengthens the back. Pactimo has actually cut the jersey to accommodate this. There is a full zip at the front. At the rear there are smaller pockets and an internal pocket for your race radio! There is a silicon gripper at the bottom of the jersey to keep it down

Summary. Having worn this (and crashed in it) at 6 Hours at Temecula this jersey is, quite frankly, amazing. It fit’s like a glove and despite its dark color the heat is not an issue. It looks sharp and it fits great which for me is not a usual thing…tall and thin has issues!

Now the bibs.

If you wear shorts and have never worn bibs all I can say is get some, right now!

Summit Raptor Bibs. These bibs come laden with technology. They draw heat and water away from your skin, they reflect the heat, the pad (let’s be honest this is the important bit) is “a unique curved anatomic shape. Offering the all-way stretch of the Elastic Interface™ Technology with a special high density foam throughout for maximum comfort and performance. Endurance Anatomic Men has a central channel to relieve pressure from the perineal zone and provide better airflow”. What does that mean, comfort, go all day comfort! Like the jersey they are shaped to conform to a riding position, this makes so much sense! Having a shape that mimics your position removes all those wrinkles and curves that get in your way! The legs are silicon gripper free

Summary. Much like the jersey these bibs fit like a glove. So much so that you just forget they are there! There is none of the elegant crotch pulling that you often see at traffic lights. They are the right length in the right proportion, I am 6’1 and both the bibs and the jersey were a size Large.

Overall. Pactimo is a smaller US (Colorado) based company. Based on my experience they offer a quality well priced and well-designed wardrobe of clothing. Their patterns are fresh and the clothing is laden with the technology that you expect in clothing that is usually two or three times the price! If you’re in the market for some new kit to see you into the fall and winter check out their website, I am sure you won’t be disappointed!

This jersey and bib were provided free of charge by the good folks at Pactimo. See previous gear reviews in the sidebar on the right. If you have a product you’d like reviewed, contact me at quadrathon@gmail.com.

Tour de Suisse Stage 5

Yeah that World Cup soccer football thing is happening in Brazil…meanwhile in Switzerland!

Vineman; Week 7

You may notice the change in title, with 6HAT behind me it’s time to focus on Vineman which as this post is 3 weeks and 4 days away…so realistically 3 more weeks of solid training and then a taper week!

This week went pretty well and shook out like this;

Monday; a double. Both were hit after work so it was a 2300’ swim, nothing fancy WU 2X200 300 Pull, MS 2X100,150,200,150,100, CD 200. A quick change poolside and I was out a run for 45 minutes, it was dark so I skipped the drills and went for a solid run, I was happy with the splits

Tuesday was actually scheduled as rest, I decided to go for a FTP test to see how it transferred from my Road bike to my Tri bike, I was happy with the result as I was within 1 watt!

Wednesday; actually off.

Thursday; went for an extra run this week, headed out early and clicked of an easy 8 miles

Friday; had planned to swim, life got in the way so I missed it

Saturday; a brick. Swim 2000’, 300’ short, the pool hours have changed with the Summer Holidays and there were scheduled kids lessons! Another quick poolside change and a short reasonably intense 3.5 miles in the bank.

Sunday; a brick. Headed out on the rebuilt Slice. I was very twitchy to start, it took a good 30-45 minutes to feel comfortable and I found a quiet 3 mile loop where I could sit on the aero bars and focus. Felt pretty comfortable in the end. More road riding is needed to build up the level of comfort I need and I am not sure I am going to get there in 3 weeks! Quick change at home and a nice steady 8 miles on the Treadmill, going out easy and ramping up.

Both Becca and I are so happy we picked this up, it’s proven such a useful thing to have. Later that day I hopped on my Mountain Bike and followed Becca on her short run to add another 3 miles to weekly total!

Only three more weeks to put the hay in the barn and looking at the plan I should net out around 10 hours per week.

Onwards…

Headsweats Giveaway…the Bike!

Introducing the Headsweats Elite Collection. Enter their SWIM, BIKE, RUN Giveaway for the chance to win amazing prizes! Like them on Facebook.

Even if you don’t win treat your self to a new Visor and use quadrathon25 to get 25% off…works on sale items too!

So that happened!

1000 posts!

6 Hours of Temecula MTB Race

The basic premise of this race is that you ride a loop as many times as you can in 6 hours (there’s a 12 hour option), there are multiple ways you can do this; solo, co-ed couple, team, single-speed and so on. I choose to ride it solo based on AG 40-49, signed up and away we went.

The loop is just under 9 miles with just over 1000’ of gain, It was hard to tell from the map or find any video as to what the trails would be like but it proved to be I would say about 70% single track and 30% fire road, with a bit more fire road on the first “parade” lap. Technically it was challenging enough, you would think by the amount of times I crashed (two complete wipeouts, two falling over under low steam and one toppling over into a bush) that it was beyond my abilities but the fun is in challenge and I didn’t break anything! I could of course be a lot better but as predicted I have plenty of leg strength, well, enough for 4 laps, but lacked the technical skills.

So on with the report. The first loop is a parade loop, what this is is essentially a slower loop that allows the folks who are riding only one loop (this is the complete beginner option) to get far enough behind the main field that they won’t cause any snarl ups on the single track. While the main group (which I was in) rode a shorter loop and got far enough ahead. Of course what this does is lull you into a false sense of security; your riding very easy on a fire road, everyone is chatty and so on and then you turn off and it starts to ramp up pretty quickly.

As you can see the course was a clover leaf albeit a very squashed on, as a good rule of thumb whenever you were riding towards the top left hand corner you were going up and whenever towards the bottom right you were going downhill.

So the parade lap went by, the only real issue was my Garmin 500 was not happy with my Mountain Bike…no idea why but I would not record distance and it never did the whole day? I stopped after one lap and reset but to no avail. Becca had originally signed up for one lap and then changed to the 6 hours, I lost sight of her very quickly and wouldn’t see her for another hour or so at the end of Lap 2.

The second lap added the missing section at the beginning, all single track with some ridgeline climbs and descents. I was feeling more confident and was riding up/over/through some sections that had thwarted me the first time around. Now is a good time to get some noteworthy technical mentions about the bike. I was riding a pretty stock Orbea Occam 29er, this bike is full suspension with Fox shocks front and rear. If you have every ridden a 29er you will know that compared to the 26” wheel these things roll up/down most bumps, drops, craters you can find in the trail. One feature is the ability to lock out the suspension this removes the bounce or bob you can encounter when pedaling uphill.

My shocks are pretty entry level and as such they do not have the lockout lever on the handlebars, each shock has its own and you have to reach down and flick it, this can be a bit challenging when you are during some stages simply hanging on! That’s where I found myself, the terrain would change so quickly that there were times where I couldn’t keep up with it. If I am going to go back it’s tempting to consider the upgrades required to put this option on the handlebars! Additionally I spent most of the day on in one of three gears…which seems a bit of a waste of the other 27! At the end of the second lap I saw Becca who had stopped after her first, you can read more about it here. She re-filled my bottles etc and sent me on my merry way.

The third lap, best described as a combination of cocky and tired, not a great mix. Both wipeouts happened here, the first was caused by me taking a corner too tight and I washed out over the handlebars…in fact the second was very similar and in fact every time I hit the deck I landed on my right side! As a result I now have a lovely black and blue hip! Fortunately nothing was damaged as each time I just ended up in a pile of bike, dirt and me, although I have noticed since that my shifters and brakes are all out of alignment. Beyond everything I was getting tired and the bikes ability to go downhill was getting beyond my ability to hang on.

The fourth lap was just at a slower safer speed just to finish on a solid note, I did toy with trying for a fifth but I decided against it…that leaves the door open for next time!

So all in all it was a total blast, I would love to go back and have another crack at it and there is another race in the Winter, this maybe a different course and will be colder for sure which may not be a bad thing. As mentioned the upgrades may be worth doing too? Regardless of weather or kit if I am going to it I am going to need to spend a lot more time on my Mountain Bike to improve my skills.

Only a few photos from the day thanks to Becca and as no results have posted and my Garmin data is all screwed up let’s just call it a long weekend ride…about 4:40 long!

 

Four weeks to Vineman 70.3!

Back on the road…

So after crashing back in January it’s taken a few months to get my bike put back together. There was a high priority of upgrading Becca’s bike before mine, I am sure she will post about it soon!

Anyway that being said, as you can imagine it’s not that cheap, anything with “Carbon Fiber” or “Dura Ace” in the title comes with a pretty price tag. I’ll confess and say that it hurt this time around to hit “Submit Payment” for some of these parts, I had already upgraded a lot of them back in 2012 for Ironman Arizona, but when the basebar of your handle bars sounds off (the test is to tap it) it’s money well spent rather than having it break race day and spearing yourself with razor sharp carbon edges. Little known fact most pros use aluminum bars as these are much safer when they crash!

 
Becca got a full Ultegra drivetrain upgrade, new levers, pedals and tires!

So the three main items that had to be replaced were the Aero Bars, the shifters and the brakes, I probably could have missed the brakes but better safe than sorry. Additionally of course bar tape was needed and I had to replace my Torhans mount that broke last year at the Monte Rio Olympic. So as you can see this was adding up rather fast!

After shopping around looking for alternatives I just went with what i had originally, simply put it worked I liked it and there would be no need for playing with my position. Finally I had all the parts and I dropped them off at my local grotto of bicycle magic, aka Win’s Wheels as well as a box of ice cream and some cookies…you know to grease the skids as it were.

The next day I picked up the bike and brought it home, I went to replace the Profile Design Garmin mount and for some reason the aero bars were narrower, or should I say closer together. After a bit of tinkering involving a hacksaw, it fitted, but the shop had not leveled the ends as they didn’t know which one to match to as when I crashed I had pushed one back by an inch or so. So I adjusted them and them left it at that.

My Torhans mount arrived and went to fit it, during which I noticed that the right bar was off center, so I loosened it off and straightened it. Using my torque wrench I started to tighten the nut when snap, I had sheared it off. #$%^!!!! So back to Win’s again where they fixed the problem, then back home where I mounted to Torhans and fitted a new Zipp TT mount for the Garmin.

 

So now I am all set…all I have to do is ride the damn thing on the road and that’s the plan for Sunday!

Review; Bellecore HoneyBelle Bodybuffer

I first came across the Bellecore HoneyBelle Bodybuffer on Instagram and reached out to company for me details, they were very kind enough to send me one to try and so after having a few months and putting it through its paces it’s time to write up the review.

There are four main areas that the body Buffer addresses;

1. The appearance of cellulite
2. Improves muscle performance recovery
3. Reduces edema and helps speed recovery
4. Creates soft silky skin

Obviously I was much more interested in #2 and #3 and well if #1 and #4 worked that would be a nice by-product…hell, beach weather is coming!

As mentioned I have used this for a couple of months now and really only have good things to say. It’s one of those things that is super simple to use and works…and those things, in my opinion, are the best things!

There’s no real way of describing it any better than saying it’s essentially an orbital sander (without the sanding, ‘cos well, you know, that would be bad) for your muscles and skin. There is a rotating disc which goes beyond just rotating as it zigzags across your muscles. The random zigzagging reduces the heat friction you would experience from the rotation alone and does a great job of freeing off your muscles after a heavy workout. I have used this after workouts that range from from a one hour run to my Sufferfest Knighthood ride in April which was 12 hours on the bike/trainer. It’s also proved very useful when my legs have just felt tired or when I have skimped on my stretching and everything feels tight. In those circumstances it’s not the same day when you feel it and appreciate the BodyBuffer it’s the next day or even the day after that! It’s also a useful tool before a workout, to loosen things up some, especially helpful on those cold mornings or when you have worked out the night before and it’s less than 12 hours later!

Inside the box you get the BodyBuffer, two toweling head covers which can be washed, an instructional DVD and instructions booklet and a tube of vegetable based crème to help with the exfoliating and smooth skin process. I have not used the crème yet. Additionally it comes with a nice bag to keep all the bits together, it’s really annoying when you have a box of stuff and the box gives out and then you have to find something to keep it all together…#virgo! 

With a house with two training triathletes, two dogs and four kids and when time is limited having a tool like this is a great advantage. Setting it up is easy; you plug it in and it’s an investment of 10-15 minutes that can make all the difference in your training and recovery. There’s no doubt that adding it to your “before bed” routine will help although I wouldn’t suggest you do it while you’re brushing your teeth. Kinda like the patting your head and rubbing your tummy at the same time..getting buffing and brushing muddled will only end in tears! Finally get your partner in on the act, this really could be a case of you rub my back and I will rub yours, as you can see in the photo above I recruited Becca on my legs, in case you were wondering if I had freakishly long arms and girly wrists!

Available to buy online directly from BelleCore you can also find them at other outlets including Amazon and the like. They retail for $395 or there is a travel option, which is slightly smaller for $295. Shop around for discounts. Not the cheapest thing you will add to your tool box but one you will certainly get a lot of use from, use it everyday for a year and that’s less than $1.10 a day!

This product  was provided free of charge by the good folks at BelleCore. See previous gear reviews in the menu above. If you have a product you’d like reviewed, contact me at quadrathon@gmail.com.

6HAT and Vineman; Week 6

Week 6…keep on trucking, well mostly, slightly altered schedule to account for Sunday’s race; 6 hours of Temecula Mountain Bike race.

Monday; AE Swim. WU 4X100 250 Pull, MS 100,150,200, 400,400,200 150,100. CD 200. I dropped a couple of laps miscounting. Neck and shoulders feel stiff...prolly two big swims back to back

Tuesday; The Sufferfest Blender. 1:40 of hill climbs, sprints and TT practice. I rode this in the evening and felt a little tired out of the gate, while it’s hard sometimes to get up in the mornings the quality of the workouts is on the whole better.

Wednesday; a double. Intervals in the morning First half of today's double. 25 mins warm up an drills. 5x5mins rpe4 w/2m RI, managed better consistency with the intervals. Bit of faffing at start as had reset 910 over weekend and not linked HR or footpod or set up correct screens etc. Should have swam in the evening…I got my days muddled and the pool was closed!

Thursday; off, just ran out of day! Should have been Chrysalis

Friday; The Sufferfest Chrysalis. Not quite what I had in plan the day before a race…but hey here we go! This was the third time of doing this, my run was a little short by comparison to the other times as was my bike but only by seconds so I think this can be attributed to the start and stop of the Garmin. And then I missed today’s swim!

Saturday; 6 hours of Temecula, race report to follow

Sunday; off

I missed two swims which for me is not the best of things to miss…but sometimes that’s life. Other than that I am just loading hay in the barn!

Headsweats Giveaway...the Swim!

Introducing the Headsweats Elite Collection. Enter their SWIM, BIKE, RUN Giveaway for the chance to win amazing prizes! Like them on Facebook.
Even if you don’t win treat your self to a new Visor and use quadrathon25 to get 25% off…works on sale items too!

National Running Day

It’s tomorrow! Who knew! Check it out here!

Saucony and Runners World have teamed up to create Running Strong…here’s the trailer;

Come back tomorrow for the entire movie!

6HAT and Vineman; Week 5

Week 5, starting on the build again.

Monday; a double. Endurance Swim; 100s and lots of them! WU 6x100 MS 13x100 CD 150 easy. Tempo Run. WU 15 minutes warm up, 10 minutes of drills and striders. 25 minutes Z3, 5 minutes cool down. Went out too fast and lost it as I faded from sub 6 to mid 7s…more discipline needed!

Tuesday; Endurance Swim, WU 3x200 MS 1x500 5x100 Hard 1x250 4x25 Hard CD 150 easy, very happy with the 500 which I completed in a 2:10 pace.

Wednesday; Brick Ride/Run. Sufferfest Fight Club, fell off the back here, legs had nadda! 30 minutes Zone 2 run off the bike. Just happy today was over!

Thursday; Tempo Run. Usual warm up and drills, then decreasing intervals 7 minutes hard 3 minutes easy decreasing to 3/3. Went out too fast and faded again…clearly nothing learnt from Monday!

Friday; off

Saturday; should have been Chrysalis. Decided to a FTP test as I had picked up my rebuilt Slice. Then I could get nothing to work, Power, Cadence etc. Bit the bullet and just fixed all the crap and then went out for Sushi! Broke out race wheels and pumped them up to make sure the tubular tires were still holding good…they were! Becca’s going to use them for her first Tri this year in two weeks.

Sunday; Brick Swim/Bike. WU 6x100 300 pulling MS 4x400 CD 150 easy. Happy to cover 2700 yards in an hour…that’s a first! New goggles arrived and what a difference that made! Bike, on the trainer, on the Slice. Called it 20 minutes short as needed to get to the bike store to pick up serviced bikes for this coming weekend Mountain Bike race!

Total for the week

• 9 workouts; 71.11miles/7:50:46
• 3 Swims; 6900yards/2:23:36
• 2 Bikes; 48 miles/2:39:18
• 3 Runs; 19.1 miles/2:42:52

Pretty balanced but 80-90 minutes short! Running is not bad but need more endurance,might knee is twingey and has been for a couple of weeks, I am hoping I can run it off. Need more time in aero position now my bike is repaired and swim…well that is the swim!

Need more volume this week, but 6HAT at the weekend will dent into that and really need to work my core…for the 500th time!