Firstly, delighted you want to stay on and congrats on becoming an Ultra runner. Given how much you enjoyed that I have added some extra races here. The Pier to Pier, The Amble (my fav run of the year) and the Rye Ancient Trails. I think you’d love the last two and if you’re ok for them to stay in we can maintain that endurance without pushing too hard.

The swimming on a Tuesday is a nice bonus, I’ve added a couple of track sessions for now, but mainly we stick with the routine and just try to make good use of parkrun on Saturday mornings.

Looking at your data your average weekly points is 105. The target I have set here is 116. So the theory is simple. Each time you get more than 105 pts per week, your current average, your fitness should go up slightly. So there’s the incentive to hit the targets. If you fall below, it won’t drop much at first. But in those weeks where things are tough, it’s still worth getting as close to the target as possible, to keep the fitness levels where they are.

In terms of the weight loss. I can’t help much with nutrition but happy to be used as a sounding board. I have bad habits and I find journaling helps. I have one runner who tells me their weight on a regular basis to help with accountability. So happy for you to do that and it might help you make better food choices. Not that I will ever judge you or be critical but just here to help on that quest.