Swim. Bike. Run. Conservation in Action

Evening Swim - 1915m continuous via Strava

Feeling pretty tired with work this week. Just 1915m continuous swim tonight. Might run tomorrow morning

Zwift - VO2 Peak Pursuit via Strava

🗺️ London 8 in London

Morning Run - 1hr via Strava

Tired after yesterday’s 🏊‍♂️

Cotswold Big Swim - 3.8km course via Strava

Really pleased with my time, especially as I’ve neglected swim training in favour for marathon training at the start of the year. Basically where I was at Ironman Wales and can build from here for Outlaw and Ironman Barcelona

Zwift - Tanja Erath - FTP Booster via Strava

🗺️ R.G.V. in France

Lunch Swim - 2500m via Strava

5 x 500m Same pace as last weekend. Hoping to maintain this for the Cotswold big swim this weekend

Cotswold 113 - 70.3 Run via Strava

This did not got to plan!!! No idea what happened, but for the first lap I was violently vomiting. All the nutrition I tried to take back on board was lost 🤮 i thought it could be lake water at first but I think it might be the gels and water all sloshing around that was the issue. Very nearly withdrew after the first lap, decided to carry on in the hope it would sort itself out. It sort of did, but the whole run was a run/walk scenario. Feeling much better after eating real food. Freddy got to run down the finish chute again!

Cotswold 113 - 70.3 bike via Strava

All went to plan here too, pushed where I could and stayed in aero where possible. I’ve been working hard on the bike and target was under 3hrs

Cotswold 113 - 70.3 swim via Strava

Swim went well. Still need to work on this a bit as it took a back seat whilst I did marathon training.

Zwift - Mend (Recovery) via Strava

Just a high cadence recovery spin. More to keep my Zwift streak going than anything else. Trying to ramp down for this weekends race!

Zwift - Loch Loop Run in Scotland via Strava

Afternoon Swim - 2700m via Strava

Really windy and was getting pulled around by the tow float. Not as nice as last week

Zwift - The Long Ride via Strava

🗺️ Power Punches in Watopia

Morning Run - 10km via Strava

Target was an 8min per mile average but got 7.50. Was worried increasing bike distance and adding swimming again would drop my run ability. Seems to still be there. Pacing is still an issue that needs work. Consistency is paying off

Zwift - Hairpin Wizard via Strava

🗺️ Knickerbocker in New York

Afternoon Swim - first open water swim of the season via Strava

Arrived late and it’s really just here today. 2000m 2 x 800 with 60-90s break in between 1 x 400

Morning Run via Strava

UK VELO Cotswold 100 mile + Extra bonus miles via Strava

101 miles on course, extra riding to & from the start. Plenty of time spent in the feed stations and tried to keep it as a casual training day. But my god it’s hot 🥵 First 4 hours was spent riding with Nick (he’s 65 by the way) I helped him through the climbs etc. It was then obvious he wasn’t fast enough to make cut off so we went our separate ways and I rode the rest solo. Elapsed time includes, time at the start registering etc, feed stations, waiting for nick and time after finish

Afternoon Run - Quick 5km before school pickup via Strava

First 2 miles full tilt, last mile at my usual pace

Zwift - Aerobic Sustainability via Strava

🗺️ Volcano Climb in Watopia

Evening Swim - 2045m via Strava

Another structured one. 5 x 400m with 60-90s rest in between sets. 45 bonus meters 😜 Aerobic fitness is fine. Just need a few more swims to build up shoulder endurance.

Morning Run - 5km is all I had via Strava

Legs haven’t recovered in time after yesterday’s bike ride. Felt heavy with no energy. But 5km is better than 0km

Morning Ride - prep for next weekend via Strava

Rode the first 40 miles of the UK Velo Cotswold event next weekend. Including all 6 graded climbs. Really hard, luckily the second half isn’t as bad!

Zwift - Ladder Intervals via Strava

🗺️ Epic Run in Watopia

Zwift - Zwift Academy 2018 Workout #1: Over Ones via Strava

🗺️ Mayan 8 in Watopia

Evening Swim - 1650m via Strava

First proper swim in a long time so tried to structure it today. 4 x 400’s with 60-90s rest in between sets. Bonus 50m to finish 🤙🏼

Morning Run - 5km via Strava

Still feeling that post marathon fatigue. Wasn’t expecting much from this mornings run, took me 30 mins to get my kit on because i didn’t want to go 😂 First 2 miles felt surprisingly good. Mile 3 my calves started to seize. Yesterday’s bike wouldn’t have helped. Prioritise recovery over the next few days.

Afternoon Walk - took Freddy out on his bike via Strava

Zwift - Dust In The Wind in Watopia via Strava

Morning Walk - short dog walk via Strava

Short dog walk to free up the legs. Feeling pretty good now, quads sore but should be back to normal to resume training tomorrow

Milton Keynes marathon - Chip Time 03:49:49 via Strava

That was hard! Blew up with 8 miles left to go.

Morning Run via Strava

Zwift - Recovery Spin via Strava

🗺️ Yumezi Grit in Makuri Islands

End of run cool down 🥵 via Strava

Lunch Run - 1hr 25mins via Strava

Crap nights sleep and tired from yesterday but had to go out and do 10miles to remember the what it feels like to keep going when you didn’t even want to start. Horrible as expected!

Zwift - Deca Dash in Watopia via Strava

Morning Run - 10km via Strava

Felt strong 💪🏼

Zwift - Aerobic Sustainability via Strava

🗺️ Roule Ma Poule in France

Morning Run - 2hr 40mins via Strava

That one felt good. Mind and body was working in sync today. Again, the hills are killing me! But tried sticking to an 8min mile pace for as long as possible. Fuelling went well too. My incredible family met me around 13.5miles to top up my water after last week’s mistake!

Morning Ride via Strava

Zwift - Long Tempo via Strava

🗺️ 2019 Worlds Harrogate Circuit in Yorkshire

Afternoon Run - 2hr20 💀 via Strava

Another struggle. Wind, hills and ran out of water. Paused the watch to buy a bottle from the coop at 15mile and walked a bit to help with foot numbness again. Still happy with the run though, had a battle in my head long before my legs so that’s progress! Got it done 👍🏼

Evening Run - 🥵 via Strava

Set off with the best intentions, planning on 8 miles. First 2 miles were comfortable but the 10hr work day has clearly caught up on me. Really struggled with heavy legs, no energy, numb feet in parts which resulted in a bit of walking. My running has been great for ages so I’d forgotten how that feels!

Zwift - SST (Short) via Strava

🗺️ 2015 Worlds Course in Richmond

Zwift - Coast to Coast in Watopia - 2hr Treadmill via Strava

Pretty bad at pacing so thought I’d do the run on the treadmill so I’d know I was sticking to the plan. Well it was bloody boring! But the session is done

Zwift - Sand And Sequoias in Watopia via Strava

Zwift - Southern Coast Cruise in Watopia via Strava

Morning Run - 10km to see where I’m at via Strava

Felt pretty good but needed to test where I’m at after that stomach bug. Basically no change in pace or effort needed.

Zwift - Mayan San Remo in Watopia - Back after illness!!! via Strava

Zwift - Track Meet in Watopia - 10km via Strava

Just a 10km on the treadmill to test how well I am. Very hot in here 🥵 Think I’m well enough to push on the weekend

Zwift - Flat Out Fast in Watopia via Strava

Morning Run - 10km via Strava

Zwift - Three Step Sisters in Watopia via Strava

Afternoon Run - Recovery 5km via Strava

Still sore in the calves a little. Hoping this will help but that was horrible

Zwift - EF Pro Cycling's Red Day Workout via Strava

🗺️ Chain Chomper in Makuri Islands

Morning Run - Bath Half Marathon - chip time 01:47:46 via Strava

Not the time I set out to run. It became obvious pretty quickly that I wasn’t going to be able to run a 7.37per mile average not on this course. New goal was then to try stay as close to 8min mile average. I was close enough on what is actually quite a difficult course. Especially that bloody hill at the end!!! I did feel very strong on the day, very happy with fuelling. Just need to get more miles in the legs now. I’ll have another crack at it at the Cheltenham Half in September.

Morning Walk - quick dog walk before leaving for Bath! via Strava

Sunny this morning but will be a wet race

Zwift - Queen's Highway Run in Yorkshire - 3km shake out run via Strava

Really want to rest for the weekend. Just a 3km shake out this morning. More rest needed I think

Zwift - Peaky Pavé in France - Zwift games stage 4 via Strava

Stage 4 complete. 2 big climbs. Run tomorrow and then rest for the weekend……I promise

Morning Run - 8 miles via Strava

Went out to test pace and fueling strategy. Really want to be run under 1hr 40 pace (7.37pm) but not sure I’ll be able to next weekend. I’ll definitely try! My pace dipped from 5-8miles.

Morning Walk - cleeve hill dog walk via Strava

Went for a walk with a friend this morning to give my legs a rest, shins feeling a little sore. Might try a ride later

Afternoon Run - Birthday 10km via Strava

Got some running socks for my birthday ready for next weekend. Thought I’d give them a try. Heavy legs today but that’s where the gains are hidden

Zwift - Cobbled Crown in Richmond via Strava

Morning Run - 12.4 miles via Strava

Trying out my new general mileage shoes, they feel good enough to race in to be honest! Pacing felt better today after some good rest and recovery. Hills still harder than I would like

Morning Walk - Guiting Power dog walk via Strava

Zwift - Hudson Hustle in New York via Strava

Zwift - Neon Shore Loop in Makuri Islands via Strava

Zwift - Castle Crit Run in Makuri Islands - 10km via Strava

KM 1-5 at 5.00min pace KM 6-8 at 4.46min pace KM 9-10 at 4.30min pace Learning to push harder/faster when tired

Zwift - Kaze Kicker in Makuri Islands - Recovery Ride via Strava

Morning Run - hilly 18km via Strava

Really wanted to keep an average pace of around 8min per mile or under but the hills sapped my legs so much!! Also yesterday’s 80km bike hasn’t helped 😂 3 weeks out from the bath half, which I would have tapered and fuelled up for 💪🏼

Zwift - Greatest London Flat in London - 40km ride 2 via Strava

Another 40km.

Zwift - Libby Hill After Party in Richmond - 40km ride 1 via Strava

Zwift - Champs-Élysées Run in Paris - 30min via Strava

Zwift - Threshold Power Forge on Mighty Metropolitan in New York via Strava

Zwift - Prospect Park Loop Run in New York / bit of a test via Strava

Steady build to 4km as a warm up. Spike heart rate until 5km. Recover to 6km. Then maintain heart rate and good pace until 10km. Push hard to 11km and done. Final KM was 4.30! Didn’t think I had it in the tank today. Fun session indoors again 🌧️

Zwift - The London Pretzel in London - 90KM via Strava

Zwift - That's Amore in Watopia - 1hr Tempo via Strava

Zwift - Big Flat 8 in Watopia via Strava

Zwift - Flat Irons in New York - too unwell via Strava

That’s a nope. Tried on the treadmill so if I failed I wouldn’t be far from home. Simply too unwell today and coughing up my lungs. Rest needed 🤧

Zwift - Out And Back Again in Watopia - 2hr ride via Strava

Zwift - 3-2-1 on Titan's Run in Watopia - Interval via Strava

Feeling tired tonight so don’t do the planned session but did a structured interval session in Zwift instead. It sets to just above 5km pace. Such a fun workout!! More of this speed work in the future 🙌🏼

Zwift - Endurance #2 on Coastal Crown Loop in Watopia via Strava

Lunch Swim - 2000m via Strava

Just building ready for open water when it’s warmer

Zwift - Mayan Bridge Loop in Watopia - 1hr via Strava

Zwift - The Magnificent 8 in Watopia - 50km easy ride via Strava

Afternoon Run - 10km via Strava

Quick 10km before the rain came in. 2 x 12mins at 8-9 effort which I decided to do together at the start of the run which took me to 5km. Held on until the end

Zwift - Threshold Hold Marathon on Jarvis Seaside Sprint in Watopia via Strava

Lunch Swim - Recovery 2050m swim via Strava

Legs still very sore from the weekends run. 500m then 1 minute rest X 4

Morning Run - 16km via Strava

Effort 6-7 to include hills (big hill past racecourse) Numb feet again for miles 3-6. Not sure what’s happening there? Too much time on the treadmill?

Zwift - Flat Out Fast in Watopia - 2hrs via Strava

Zwift - Duchy Estate in Yorkshire - 10km sub 50min via Strava

Zwift - Richmond Rollercoaster in Richmond via Strava

Zwift - The Classic Run in Watopia - 10km via Strava

Wanted under 50mins but is what it is. Holding around 5min k’s consistently now so now to introduce some speed specific work whilst endurance increases. HR holding below 170bpm

Afternoon Swim - drills via Strava

First swim back after Ironman wales. So did some swim drills. 1800ish meters or so. Probably shouldn’t have done this session after riding this morning. Kept cramping!

Zwift - Ocean Lava Cliffside Loop in Watopia - 20km - ride 2 via Strava

Legs were already warm so rode another 20km and completed another tour du Zwift stage.

Zwift - Triple Loops in London - Hill climbs - ride 1 of today via Strava

Workouts updated manually

All workouts have now been updated from the official start of my training block (beginning in December). Probably not necessary but I wanted to let those who donate know that i'm taking the task seriously and putting in the hard work. These may get swapped out if the technical team behind the scenes can push the Strava data. If not then these will do. All future workouts will be uploaded automatically.

Zwift - Yoru Run in Makuri Islands

Zwift - Turf N Surf in Makuri Islands

Zwift - Classique in London

Zwift - HWBTWTDWH on Southern Coast Cruise in Watopia

Zwift - Chili Pepper in Watopia

Morning Walk

Zwift - Paceline Work on Mighty Metropolitan in New York

Zwift - Jon's Route in Watopia

Zwift - Cobbled Climbs Run in Richmond

Zwift - Whole Lotta Lava in Watopia

Zwift - 11.1 Ocean Blvd in Watopia Run

Zwift - Triple Flat Loops in Watopia

Zwift - 5K Loop in Watopia

Zwift - Road to Sky in Watopia

Zwift - Hilltop Hustle in Watopia

Zwift - Hot Laps in Watopia

Zwift - Surfin' Safari in Watopia - 12km via Strava

1hr session but carried on to round up to 12km

Zwift - BRAEk-fast Crits and Grits in Scotland via Strava

Zwift - Toefield Tornado Run in New York - 14km via Strava

Training log and fixed upload

Since completing Ironman Wales back in September regular training dropped in intensity and frequency. I would however do regular maintenance rides and runs to keep fitness. In December I began slowly building the volume and during the Christmas break I started this giving page and my base building plan. A slight technical issue meant these training sessions didn't upload to this platform but as of next week these historic sessions should be pushed onto the page which will explain the sudden jump in distance covered. The Bath Half is just around the corner and it'll be a great test to see if the winter training has paid off.

Zwift - Knights of the Roundabout in France via Strava