Ben spent a few days out in France on a training camp. He's produced a diary of how each day went, mixing up cycling, swimming a running. Ben is really upping his game for triathlons for 2018. 

Sunday is long trail run day. Officially a 15km run with 7km though a beautiful but tough forest trail. Since I've got Chicago marathon less than 8 weeks away, I was always going to hit this one with some intent.

Again, going off a staggered start, I was left at the back on my own as everyone disappeared into the countryside. But soon I got up to speed and lifted the pace as high as I dared to get back to everyone. Hitting the rolling trail I was very aware of the work I've done over the last few days. I find it incredibly hard to get my heart rate up when my legs are tired and it showed on the uphills. I'd estimated 19mins for 5km of rolling terrain, so I was well happy when my watched beeped 19:05. Not long afterwards I breezed past Dwight and (Olympian) Laurence who were out for an easy day.

Today was about distance with some pace, so once I came off the trail I waited for a couple of friends who were looking to do some extra distance, and looped back around with them for an easier pass at the trail. So effectively one for training, one for the scenery. Off the back of the trail I had around 5 or 6 km of rolling road to get how so I again lifted the pace up to come home with 24km on the clock and some great work in that.

Since by now it was only 11am ish I had an hour or so to recover and eat before I'd booked in a massage. Really I needed my whole body looked at but I think Sue the masseuse realised she needed to spend a full hour on my smashed up legs. It was both relaxing and eye opening. Apparently I have historic muscle damage in my calf. Which I would imagine at some point I trained through. Who knew!?

After the massage, a massive bowl of pasta, and I kicked back and dozed in the sunshine for a while. Sibs had let me know the swim set today was going to be speed endurance, so I wanted all the rest I could get. True to her word, we swam 8x100m at significantly faster than race pace. In fact eight reps faster than I've ever swum before. Brutal and fun at the same time.

Lots of experimenting too. Flip turns at pace, 25m reps without taking a breath. All the good stuff. By the time we were done here a beer was well deserved so we watched the sun set from a bar in the village with a beer.