Weather… atmo pressure, wind, temperature, drive chain wear, sounds like it could be consistent to me.
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My body has… power meter who knows… lol 
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Hmm, good points, the road had indeed been resurfaced recently & the weather was pretty perfect today. Rats, maybe it’s that
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Thanks for clarifying the sleeping segregation. Was worried you might have all been in the same bed taking photos of each others feet! Oh and well done on 2nd old guy or whatever 
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Doing a local trail race tomorrow, local being in the middle of the moors! Not actually done this race before but have ran close to some of the north part of it. It’s billed as a half marathon but looks like it’s 26K! Although I think it’s going to be a nice route.
But my knee has been a bit tight the last day or so, pretty sure it’s just tight quads again and will have another go at them tonight. Plan is to start steady and see how I feel, but expecting to be around 2:40 going on times from a few people I know in recent years.
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Bit further ahead, I’ve also entered the 70.3 in Belgrade in about 6 weeks 
supposed to be one of the flattest courses on the calendar but it absolutely hammered it down last year, my favourite weather conditions 
Then started talking to a lad from the running club who swims at the same gym, turns out him and another lad have also signed up for it! They’ll probably be in the top 5 M50.
Edit: I’ve actually done a little bit of training towards this and hopefully the Sundowner over the last week or two, getting some bike efforts in around 245W, not sure I’ll be holding that but maybe a bit under. Even did a longer swim today and going to try and do some running on tarmac with some efforts around 4:30k pace once I’ve recovered a bit more.
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Hyrox sim today ( doubles)
25 pairs
3 singles nutters
Trained quite hard for this one bit of a grudge match with two local pairs which was fun.
Run was outside 2 x 500m loops WITH A HILL!
Grim!
We averaged 4:25 pace for the 8 kms of running and went well on most of the stations.
In a tough place here, I did 60ish % of the station work and finished most of them then had to run with a very good runner more rested than me !
Richard is 60 in 14 months time
If he can still run a 19 min 5 k he will be “ elite “ apparently … after only 4 dedicated training sessions he has improved at all of the disciplines
We thought about 1:10 ? And got 1:02:30.
A good time for 55-60 doubles oldies.
A very friendly atmosphere a dj outside and a guy playing a sax!
Really enjoyed it.
Dedicated strength phase now.
Onwards
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I know nothing about the pushing & lifting malarkey, but 4:25 pace for 8km is solid 
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He is obsessed with running … and stats
We had a faster run average than the 55-60 Manchester hyrox actual winners ..he’s just told me but that’s only half the story.
There good events that with 4-5 practice sessions most people on here could do to varying levels of success.
He commented just how “ friendly “ everyone was
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Solid work mate 
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Nice work - great time.
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Brilliant - well done both of you
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I survived the trail race today but it was hard work at times. Probably went off a bit sharp but I thought there was likely to be some narrow pinch points and there was. I think the field had a bit better quality as well today which was good to see but an M50 won overall.
The first half felt largely uphill, started a bit up and down around some fields before ~1k on a narrow track, eventually we came onto a long road which turned into a sandy track but was about 7K with a gradual rise. The race had settled down and I saw a few people moving away then a couple went past me. I finally got to the end of that section which was about halfway followed by a 3K descent which was alright but got a bit tough on the legs.
I was having a bit of a bad patch but then got myself at the back of a group of 5 people which helped things, there was a lot of gates on this section and luckily I was close enough to get through them before they closed. One guy started to go off the front as we started the second climb which was through quite high fern and bracken (over head height!), then another K through heather which is tough working running in. The guy off the front started going the wrong way but luckily we called him back, strangely that was the last we saw of him as he dropped back.
There was then another 2K descent but again it was narrow and twisty and through head height bracken, fern and bushes so wasn’t very quick before an undulating section through a wood.
We’d been told a short diversion should save us about 500m and I was starting to think it was about 25k and might have had a chance of around 2:30…
But it got a bit slow again followed by a sting in the tail 1K climb we were catching the 10K runners at that point and a guy I’d shamelessly followed and held the gates for me was just in front but struggling a bit, I caught him as we reached the top and I put in a little dig in the hope he wouldn’t try and keep up he didn’t and must have lost about a minute in the last K, I knew it was going to be full distance and looked at my watch when it beeped for 25K and thought I could just sneak under 2:40, which I said yesterday.
It was hard work but we were on tarmac and slightly downhill, I got home in 2:39 
Fairly pleased to get round in that time, the knee had a couple of moans but has generally been alright and I’ve got a massage this week. I think with a few more hilly trail runs and without the donation last week I’d have been maybe 5 minutes quicker, but sub 2:30 would have been tough but not impossible.
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Started my packing for Tallinn as bike is being collected on Saturday for the trip. Some more solids to be added to my personal needs and transitions bags on site next week as being out as long as I will be definitely necessitates proper eating. Could probably do with stopping a third of the way through the run for a sit down dinner to be honest.
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Blimey, that looks excessive!
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That is just for the flight.
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How many cals there ?!??
Thank god for tailwind and bananas
Good luck with your race
I suspect loads of it won’t end up being needed but I don’t want to be caught short! Better to be safe than sorry. But it’s not quite as much as it looks - they are small sandwich bags!
Other issue is Tallinn use Enervit on the course which they announced fairly late and I haven’t been able to try here, so I can’t just rely on their gels/drinks/bars on the day in case they are rank or don’t agree with me. If they were giving out PH stuff then I wouldn’t need a whole chunk of this.
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It’s a bit rank 
tolerable in small amounts like a 70.3 but not sure I’d want to rely on it for a longer race.
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I thought Paul had posted a pic of Matt’s TCR nutrition by mistake!
Good luck @Paul
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