Swim. Bike. Run. Conservation in Action

Zwift - Figure 8 Reverse in Watopia - Ride 1 via Strava

30km ride then a quick bit of breakfast before getting back on the bike for some more.

Cotswold Big Swim - No.2 (3.8km) via Strava

Kept to Ironman swim pace. Very comfortable and just another training day. Very similar time to the swim back in June. Swam an extra 90m due to bad sighting. I think I can push harder in the Ironman though! Maybe 1hr 25ish

Evening Swim - 2376m via Strava

Arrived a little late. Did find that harder than usual due to muscle soreness/stiffness from yesterday’s run. Hopefully that’s done some good.

Afternoon Run - Trying to pace for a 8min mile (want 8-8.30 for IM Barcelona) via Strava

Overslept this morning so had to run after work. Got home, put away a log delivery for winter and set out for a run. Shower then dinner. Swim tomorrow

Morning Run - 5 mile recovery via Strava

Haven’t felt that uncomfortable on a run in ages!! Set off too quick for a recovery run in the first 2 miles. Slowed it down but calves started cramping? Must have sweat out more sodium yesterday than I thought.

Afternoon Walk - Murphy walk 🐕‍🦺 via Strava

Zwift - The Mega Pretzel in Watopia via Strava

Zwift - Two Bridges Loop Run in Watopia via Strava

Morning Swim - another short 300m swim in between finding nice pebbles with the boys via Strava

Morning Swim - short 170m swim to look at the local fish via Strava

Morning Run - 5km via Strava

Hot this morning, already 28 degrees at 8am. Went for a little run but ran out of water quickly. Calves felt tired, probably too much pool fun!

Zwift - Flat Route in Watopia via Strava

Morning Run - 10 miles + 3.1 bonus miles 😜 via Strava

Set out to run 10 miles this morning aiming for an 8ish min mile average. Felt pretty good so carried on for the half marathon. Not to self. Tape nips!!! 🩸

Zwift - Tair Dringfa Fechan in Watopia via Strava

Evening Run - should’ve done this one yesterday via Strava

Evening Swim - 2050m via Strava

Steady paced swim after a hot day working outside 🥵

Zwift - Step By Step via Strava

🗺️ Two Village Loop in Makuri Islands

Lunch Walk - short dog walk and pub stop via Strava

Morning Run - 1hr via Strava

Bad nights sleep, no breakfast and hot. Good morning to test a fatigued run then I guess? Started out ok but heavy legs towards the end.

Zwift - Loop de loop de loop in Paris via Strava

Zwift - Three Musketeers in France via Strava

🎉 Leveled up today

Morning Swim - 2400m via Strava

Way too busy for any speed specific work so just found a comfortable rhythm and stuck to it. Will smell like chlorine at the wedding later 😂

Zwift - Tempo Run with Surges via Strava

🗺️ Epic Run in Watopia

Zwift - La Boucle in Paris via Strava

Afternoon Run - 5km Shake out via Strava

Block to Barcelona starting next week. A bit early as I didn’t do the full Outlaw. Shake out today and steady build next week.

Zwift - Hell of the North in France via Strava

Morning Ride - Outlaw Bike via Strava

Very windy the entire ride, gusts up to 40mph made it extremely difficult for everyone and NOT safe. By the third lap I’d had enough, decided that I wouldn’t run the marathon. I’d rather walk away having a good training day than to risk injury before IM Barcelona.

Morning Run - Outlaw cancelled swim replacement run via Strava

Evening Run - 5km via Strava

Swim might get cancelled on Sunday due to toxic blue-green algae in the regatta lake. Outlaw trying to clear it but may have to make it a duathlon changing the swim to a 5km run. Just what you want before riding 112 miles!

Evening Swim - 1500m swim drills via Strava

With a race on the weekend there’s no need to more than necessary.

Zwift - Crêpe Escape in Paris via Strava

Morning Run - 10km via Strava

Wasn’t expecting that this morning 🫡

Zwift - Tides and Temples in Watopia - Ride 2 of 2 via Strava

Another ride to bring total to 60km. This one included a massive climb!!

Zwift - Casse-Pattes in France - Ride 1 of 2 via Strava

Tour de Zwift stage 2 Decided on an indoor session today to keep to power and no overtrain. Bit nervous for next weekend.

Afternoon Swim - 2200m via Strava

Back in a wetsuit again.

Afternoon Run - 5km via Strava

Heavy legs, might as well be made of concrete! That weekend race is lingering!

Zwift - Montmartre Mixer in Paris via Strava

🎉 Leveled up today

Cotswold Classic V2 70.3 - Run (3 laps) - Chip Time 2hr 8m via Strava

Hot!!! Very hot 🥵 1st lap was damage control as usual and the other 2 were managed. Cooling being the aim here. Really wanted to run a sub 2hr half but still happy with it. Room to build. Freddy ran down the finishing chute again! Loved it!

Cotswold Classic V2 70.3 Bike - (2 laps) - Chip Time 2hrs 42m via Strava

Keen to make up time lost in transition I set out quick. Distance reduced to 82km due to roadworks but still with in the BTA rules to be a middle distance Honestly, I couldn’t be happier with this ride. I’ve worked hard and it’s starting to show. Hilly in parts but managed to maintain a good mph average. Lost some nutrition on course, couple of chews but think I had enough drinkable carbs. Started to get very hot toward the end

Cotswold Classic V2 70.3 - chip time 43m 56sec (NON WETSUIT!) via Strava

Swim and run to transition 43m 56sec. Very happy with that. It’s way more tiring without a wetsuit on, water temp was way higher than the maximum temp allowed to use one BTA rules. Was like swimming in a bath today! Only downside was extra time in transition putting on calve sleeves that would normally be under a wetsuit. Rules are rules! First OWS without a wetsuit in a race….done ✔️

Morning Swim - 1.8km OWS without a wetsuit via Strava

Feel comfortable for race day now

Zwift - Rues in Rythme in Paris via Strava

Easy 5km treadmill run in the very hot cabin

Zwift - Recovery Spin via Strava

🗺️ Cobbled Climbs in Richmond Trying to get race ready for the weekend

Afternoon Swim - OWS drills without a wetsuit via Strava

1500m today, swim drills without a wetsuit or buoyancy shorts. Rest in-between loops. Just in my Tri-suit. Preparation for a non wetsuit race on the weekend. Got to be honest, missing swimming without the extra buoyancy, pace is slower for more effort. It’ll be the same for everyone else though although I do have tired legs from a big weekend of training. Might swim again on Thursday.

Morning Run - Managed Decline via Strava

I knew it was going to be a tough one but my god that was hard! Heavy legs, not much in the way of energy and pacing all over the place. Next week is Recovery. Trust the process

Morning Ride - 120ish km via Strava

Slower pace as I didn’t know where I was going and following the map on my bike computer. Still kept it steady. 2 pee stops, 1 stretch stop in broadway. Fuelled well. Let’s see how tomorrow’s run goes?

Afternoon Run - 10km via Strava

Set off too quick for the first 2 miles and suffered after. Way too much fatigue in my body at the moment, especially with work and training. Next weeks de-load can’t come soon enough so I can recover and hopefully adapt

Zwift - Over, Under and Beyond via Strava

🗺️ R.G.V. in France

Afternoon Swim - 2000m via Strava

Again without a wetsuit. Lake temp was 28.1 so just buoyancy shorts again. If it doesn’t drop in a few weeks then my next race won’t be wetsuit legal 😬 never done that before

Morning Run via Strava

Morning Ride via Strava

Morning Run - 5km via Strava

Halved the distance on my training plan due to the heat. Don’t want to be working in this again today 🥵

Afternoon Swim - 2000m OWS via Strava

Lake temp is 25.3 so decided to swim without the wetsuit and just a pair of buoyancy shorts. Just the refreshing swim I needed after working in the heat today

Zwift - Heat Wave via Strava

🗺️ Rooftop Rendezvous in Makuri Islands

Fathers Day 10 miles via Strava

Really struggled this morning. Tired body, too hot and under fuelled. The perfect combination for a difficult run.

Morning Ride - testing a few things via Strava

Added 50mm aero bar extensions to try eliminate lower back pain. It was a success 🙌🏼 no issues and can stay in aero more comfortably now too! Will start building distance over the coming weeks

Afternoon Swim - 2000m via Strava

I was working up here so decided to go for a swim. Nice a calm out there

Morning Run - Mental reset via Strava

After a really long and tiring week I wanted something different. Just me and my dog in a field. No headphones. Murphy even had a swim

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