Being slightly generous with my height, so is mine, Only 25kg to lose then I can apply for my pro card. It would be interesting to weigh the same as I did when I was 14!
Yeah I think Rouvy or possibly FulGaz is better for simulation rides.
Whatâs the IF on those runs and rides?
Your HR seems super low for the swim, bodes well for bringing down the 3.8km time 
I just need to grow 35cms and my weight is bang on!
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Interesting really that Couzens recommends the weight Iâm roughly aiming for. Not been down to 74/75 for a couple of years now though mind.
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Athlete A Week 5: Recovery
14 hours
Swim 2 hours
Bike 5 hours (3,200m ascent)
Run: 4 hours 15 mins (including 1 x event)
Thatâs 11hrs. Whereâs the other three?
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To be fair Couzens does leave some leeway to account for differences between the Andy Potts physiology and the Patrick Lange.
Although my mid point was 66kg I used to aim for 69 based on +1 for physiology, +1 for age 50+, +1 for being AG rather than pro.
I got to low 69 once but it was horrible, hungry all the time (to the point of waking up in the night ravaged by needing to eat) and I was over 70 but the time A race came about.
Since then Iâve accepted 70:xx as a target.
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How was the swim at the end of the day Matt? I would have been cramping up!
May I ask, do you have a swim schedule to knock off those 15mins? Is it just a matter of putting more hours in the water or do you need to improve your technique?
Is that even toast???
I had a very lean cheese, ham, Russian Dressing, buttered both sides griddle toastie thing:
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It was an unusual swim set, 8 * 200m
150m Warmup
Set 1: 25 Butterfly 25 Back * 4
Set 2: Breath 2, 3, 4, 5, 2, 3, 4, 5
Set 3: 800 Back
Set 4: Breath once per length with 10s RI each length * 8
Set 5: 800m easy any choice
Set 6: 400m Tempo
Set 7: 25 brest, 25 Back
Set 8: 8 * 25 Sprints with 10s RI
150m cool down
The variety made it a good set to do after all the time on the bike and run, I didnt suffer any cramp
I will be swimming 4 - 5 times per week. 3 will be swim squad session (2 tri club and one masters). The other 2 sessions I will swim on my own, and hopefully design some swim sets
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Leaning up: just say no!
(Hard though, when successful I having a sort of âenjoy being hungryâ mindset but getting there is elusive)
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Sorry @Matthew_Spooner, didnât mean to derail things with food pics 
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Ah okay, so I presume the 37mins for your swim yesterday was moving time only. 4-5 sounds good.
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S&C Flexibility/Mobility/Stretching
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THREE HOURS 
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yepâŚtwenty mins a day minimum stretching & mobilisation
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A lot of that can be done in front of the TV with a beer 
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The feeling hungry feeling is worse than feeling after eating that 
full fry up
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I think to be at the pointy end is going to require a lot more skinny-ness than Iâm ever going to have. I havenât seen the light side of 90kg this millennium.
The training looks great - I guess the question is how are you maximising your recovery?
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