Focus on planks / core stuff today. Never used to do that! Lots of obvious lessons to learn this time round. I drafted my 26 week plan last week and instinctively ended up with 13 hours a week! Rubbish. I’ve scaled it back and will focus on quality in this 1st block.

Work took over today. Had to cancel a Lois Banks PT session which is really poor! Managed to get to the pool for 15 x 100 before bed time. There’ll be no hiding on the beach #IMWales

Sneaked a short end of day swim in after a busy day at work.

Disappointing parkrun this morning (same time as 2 weeks ago) but let’s face it, you get what you deserve. Must up game.

On the back of yesterday’s disappointing Parkrun, Lois (PT) put me through a tough session. Finally got out on my bike. It’s been a year! My head is really playing games, I’m going to have to really grind this out for the next few weeks. A weird fear of cycling! #IMWales

After a long work day, managed to get out for 45 mins zone 2 on the Wattbike. Hardly lungbusting stuff but an improvement on last week when CBA won the day. #IMWales in 173 days

A reasonable quality Wattbike interval session. Too obsessed with keeping the average watts up rather than allowing for recovery back into zone 2. Something to work on in the head! Starting to understand long days followed by training are BAU. #IMWales in 172 days

60 minute Wattbike TT done. Flagged quite bit towards the end. Feels like the head now understands that training is mandatory. Now need to build the post Wattbike sessions (swim, run & strength). Focus on quality. 171 days to #IMWales Anything else happening in the UK?

PT session today after 3 days off. Very good work today and great strength an conditioning improvements made. Not matching this with volume swim bike and run. Not on the right trajectory yet. #IMWales in 167 days

Battled my fat backside to the gym for a Wattbike hour and brick run / walk. #IMWales in 165 days. Feels like a very very long way. As I look back at my 12 #Ironman finishes, it feels like an out of body experience ..... was that really me???

Almost like training!

Doing great Mark Milsom Doing great. #Ironman #IMAfricanChamps

Hanging around with fit people. Leeds & Bradford Tri Rothwell parkrun parkrun UK Still trudging along. 154 days to #IMWales

Was thinking I CBA any more, then I got the kit out!

Inspired by Phil Ginge Williams inspirational and resilient performance at #IMLanzarote , I had my best training day for many weeks. Thanks Phil.

A gorgeous morning RoundhayPark Our Park at its finest. #WTS #triathlon

Hi Virgin Media ❤️ Are there uk email issues this evening ?

The ‘Jurgen Klopp Manager of The Year’ award goes to the only one of the 2 of them who bothers to turn up most weeks, so by default really: 🏆 Michael Evans Special shout out from the lads for his back room staff Em. & Philippe Evans

The ‘Robin Van Persie striker of the year award’ goes to fan favourite, club legend, forever humble and scorer of 43% of this seasons goals: 🏆 Michael Evans