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Week 6 of Ironman training. Running back up. Cycling mileage better than it looks - no gps in spin class. Feeling my fitness improving and Garmina approves - now ‘productive’

Week 7 of Ironman training. I’m a 12k run down on plan but garmina says I’m still productive. That will change I expect as week 8 is a recovery week. My bike mileage still lower than reality but tomorrow I will work out how to upload spin class

Week 8 of Ironman training. A recovery week. Although after a gruelling posterior chain workout on Friday and a 90 minute deep tissue massage session on Saturday i still feel sore after it. Big week 9 starts at 6am tomorrow in the pool

Octavia got me through the last 4 minute level of my FTP ramp test. I slightly overcooked it - was aiming to beat previous 262. Now at 3.2w per kilo which was my Ironman goal. New goal needed

Week 9 of Ironman training. Less than 100 days to go now. Low on swimming mileage because I’m focussing on kick drills. In case Austria is non wetsuit. My FTP test gave me 342 - 3w/kg which will do. now it’s all about building endurance and injury prevention

Week 10 of Ironman training. 91 days to go. This week has been lots of anaerobic intervals. Next week will up my mileage on all 3 disciplines. With a 3hr practice lap of the Austria Ironman course on Rouvy to look forward to on Saturday morning before parkrun

Week 11 of Ironman training. 84 days to go. Lots of spin classes then a 3hr practice lap of the Austria Ironman course on Rouvy followed by a 40 minute brick run. And today my first lake swim (10.5 degrees. Brr!)

Nice to know it’s there. No cramp and felt pretty good after.

Week 12. Included a full Ironman practice swim. And tried out my new tyres on the race bike. Glorious. Recovery week next week

Week 13 of Ironman training. 10 weeks to go. Was always meant to be a recovery week but paused for three days while I thought I’d injured my hip. Thankfully just sore. Back on the wagon. But a light week. Back to 14 hours in week 14

Waited a year for this. 30 seconds off my previous PB. 31:20. 7kg overweight And not tapered. There’s a sub30 in there.

Week 14 of Ironman training. Only 11 hours as today’s bike ride got aborted 33 miles in (broken cleat). But what I lost in hours I made up for intensity. Including a PB in yesterday’s parkrun. I’ll get to 14 hours this week

Week 15 of Ironman training. 8 to go. Much reduced load again :( hips and IT band are so tight. There’s a few mobility workouts that garmin doesn’t see. BUT some pluses: held 30kph group ride for 2 hours. And foam roller is almost pain free. Ready for more next week

I reckon I took more than 2s to cross the start line…so very nearly an official sub30. Thank you to Andrew Denton who paced me round! 78 seconds faster than previous PB

Week 16 of Ironman training. 7 weeks to go now. This week included a parkrun PB, first sub30 5k and a great swim in 16 degree water which felt lovely. Next week brings an Olympic triathlon to practice transitions

3h26. My PB is 3h24 but this bike was long at 43km so … comparable. Result: Not last and top half for the bike. Swim a bit slower than my last Olympic. Everything else a bit faster

Nice start to the weekend. 3800m in 1h53 nearly half an hour inside the cutoff. Be doing it for real in Austria in 5 weeks

That’s the last workout of peak training phase. A race around lake zen a little brick run. Now begins my 2 week taper to IRONMAN Triathlon Austria. Aka the ming vase strategy. Setting off to drive down a week tomorrow..

On my way to Ironman and tucking into All The Protein from the French motel breakfast. Driving to Nuremberg tonight, Salzburg tomorrow and then Klagenfurt to get ready for Sunday.

All set for Ironman Austria, 5 bags ready to stuff plus a bucket of nutrition. I’m bib number 627 if you fancy tracking