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@Greenbank
Oh what difference a day makes. Almost straight after posting that 3 weeks ago I had a cut on my foot between the ball of the foot and toes, lengthways not sideways and about half an inch long. No idea how it happened, it looks a bit like the cuts you can get from athletes foot (which I seem to battle constantly against) but unusual to get them lengthways and they're usually in a fold of the skin and this isn't.
It has made running painful (5-a-side was okay as it is more stop/start and less constant pounding). Combine that with messed up schedule due to childcare arrangements and very busy workload and I've done next to nothing in the last 3 weeks.
In fact, my entire 4 week BASE1 block of training was supposed to contain 49h10m of training and I've managed a total of 14h18m (with another ~4h to come if I can be arsed).
Last proper swim: Jun 17th
Last proper run: Jun 7th
Last proper ride: Jun 5th
I should have lost 2kg during the month but I've put on 1kg. Ah well.
On the plus side...
TSB is amazing. +36 (at the expense of 18 CTL thobut).
The foot seems to be healing well (I'll start back running with a parkrun on Saturday) and it's still 12 weeks to go to IM Wales, so I've got enough time if I pull my finger out. I was never going to set an amazing time on my first as I simply haven't lost the weight I needed to, but I'll get round and was hoping for under 14h (1h15 swim, 7h30 bike, 5h run with 15min T1+T2). I'll still take 15h though if I fall apart on the run (most likely).
Makes me wonder about the Mersey Roads 24h TT, as that's just over 3 weeks away and I've done bugger all on the bike since a 200km Audax a few weeks ago. But I may as well do that even if I DNF[1] or have hours off the bike as my wife/daughter are away (my 8 weeks of holiday a year only stretch so far) so I'd only be sitting at home alone that weekend wishing I was riding anyway. Again, a shit debut will make it easier to PB next time. I won't be pushing myself hard the entire time, I'll just be riding it a little bit faster/harder than I would a 600km Audax and having a lot less time stopped. 24.5kph average for 22.5h = 551.2km = 342 miles.
45h50m in the next 4 week block (BASE2) of training. Given that I hope to do 22h30m+ of cycling in one day I should be able to keep up with that, just have to throw in lots of gentle running and keep the swimming up in the surrounding weeks, then worry about some proper structured training in the next block (BASE3: 64h in 4 weeks) before the taper.