Welcome to that Traflon show, the podcast presented by Scientific Traflon and hosted by me, Michael

Erikson. With me again today in the co-hosting chair is Jack Hutchens. Jack, you look like you've

been out training. So how are you doing?

And what was on the schedule for today? Hey, Michael. Thanks for having me again. Yeah, I've just been for a little

ram. It's actually my kind of rest or recovery day today, active recovery day, I would say.

So just three, was it three and a half k swim this morning and a 90 minute super easy jog that I just

did then so yeah feeling a bit tired but nice to keep the body moving what about you how's

your day going pretty good yeah I did a bit of a tempo run I did three by 16 minutes at marathon pace with four minutes rest.

So that was, I've been during the early stages of the winter,

I was doing more V-O-2 and threshold-focused work,

and now the intensity is slowly coming down,

and the durations of the intervals are getting longer

as some races are approaching.

I'm actually only two, two and a half weeks away from a 40K trail race.

So maybe I'll update the listeners on that after that's done in the final weekend of the month.

But yeah, it's a good day, good day and excited to chat about today's main topic, which is Iron Man training. How, yeah, how are you feeling about about this chat?

I have to ask, what is marathon pace? Marathon pace is about 350 per K. So, so that's, yeah, that's like 240, 41, 242, I think right now. So my next marathon, which we

talked about a little bit, I hope to go sub 240, but I don't have a marathon on the schedule

yet. I need to register for one and it will likely be the end of the end of the year. So I hope

that it will be a bit quicker by then, maybe getting down to 345 per K or at least something like 347, 348.

Nice, yeah, that's some serious running there.

I don't know if you saw the half marathon world record.

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