20 mile ride. Beautiful morning, apart from the 10 minute deluge on the way homeš
5 hrs for the week. Nothing compared to most on here, but Iām happy with that.
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13hrs 12mins for me
745TSS
45 minute 2.8km swim
(Pool was closed half of the week for maintenance!!!)
9hrs 28mins 266km bike (28kmh average)
3hrs 1mins 37.2km run
Decent week, with a couple of 90km rides and an XC race.
Getting back into swimmingā¦
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Managed a 19 mile run today which takes me to 38 miles of running for the week.
Even did a 25 minute turbo on Wednesday to spin my legs out.
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19h25m
1199 TSS
410km bike
46km run
5.5km swim
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Barely managed 6 hours this week, but did get 2 short swims, 3 wattbikeās although the 2 efforts were a real struggle and 2 runs, 9K & todayās half.
The half was a mixed bag, it started pouring down just as I got into York and I was sitting in the car not really fancying it, this is not unusual, but thereās wasnāt much wind. I was also messing around and it was getting on a bit and I needed the khazi but just got to the start line with about 30 seconds to spare as I pushed past people to get towards the front!
The first couple of K were more about holding back but were still about 3:55\K and a lot of people were going past, Iād loosely planned on going through 10k in around 40 minutes and take it from there, it was a bit optimistic as it was about PB pace but I knew I had the miles in my legs and the 19:15 parkrun on Christmas day probably encouraged me a bit too much! I really wasnāt sure Iād recovered from 2 big weeks over Christmas.
Most of the next 8-9k were pretty steady 4:00/K but I was wasting a bit of energy either dodging puddles or going through them. I went through 10K in 40:02.
I started talking myself out of it about halfway, I just donāt think I was ready for another hard 10-11K and my splits were nearer to 4:05/K with an odd slow one where we hit the railway bridge & a little drag in the last mile. Iād also not had a gel about 9K which I normally do and was starting to feel it in the last few miles.
I think a short sprint finish got me round in ~1:25:55 but my official time is 1:26:00, but I donāt think my chip registered properly as Iām one of a few people who has same time & net\chip time, it took me a few seconds to get over the line. Iāll see if it getās amended but not too gutted in the grand scheme of things.
To be only ~70 seconds off a PB wasnāt too bad given how I felt, I was a bit disappointed about the mental weakness but Iāve had a few other things on my mind this week, not to mention being back at work.
But my HR would suggest I had a bit more to give, I never really felt like the cardio system was going to implode.
One weird thing was that immediately after my already sore shoulder was absolute agony for a couple of hours, WTF, how did I do that, Iāve massaged a really tender spot and itās eased a lot, never had that before though.
Oh yeah, and 5 minutes after the finish it was glorious sunshine 
Not sure about the week ahead, couple of easy days then Iām (hopefully) in the smoke until late Saturday but will take my trainers.
Jeff
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14.15 hours
3 swims for 7.2 kms !
Lots of static bike and one low hr run.
Started coughing on Friday ā¦ first bad cold for A few years ā¦!
Hope it goes soon
Stick at it !
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Just seen this on Strava 
Great work!!!
Iām just happy to pass @Adam for weekly hours
2 x 10k or so runs for me. Real easy pace, still hugely struggling with this stupid illness. Good physio session on Friday though, so that should hopefully sort out my sore foot.
Littlest one had the pox this week, so lost out on the opportunity for another 20 odd km. But probs no big deal on the long run.
Will keep trying to get easy 1hr runs in whenever I can and wait for my normal lungs to come back home!
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Mateā¦
Iāve just been for a run 
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The @Adam has just been out on a āhillyā London run 
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I noted the sawtooth elevation profile!
Hahaha. I think those 12 meters are pretty generous. Must have been all those dropped curbs
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If thatās what you can do when not feeling great, imagine what you can do when everything goes well
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2 Zwift races at max effort and a running interval session / VO2 Max test, rest has been low zone 2. I recon for Z2 work to be effective, need to go longer and slower
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Practicality a fell run that one 
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Right, so breaking @Poet heart in the process Iāve clocked a touch under 14 hours.
Feels like for the first time in months that Iāve had a decent weeks training. Iāve certainly been in the exercising, not training camp.
3 swims, 5km. So far this year Iāve more than doubled the amount of time in the pool than December. 10x100 - mile pyramid and 4x400. Really enjoyed all of these.
4 days running. A couple of easy days, a tempoish 5km in my lunch break and Parkrun - 19:26. Felt like I was running within myself, didnāt fade in the final km and for a change picked off a few ahead of me Coming into the last 300ish metres.
4 days bike commuting and an hour on Zwift today. Generally feel a bit sluggish at the moment and not really generating any power. Going to get some sweetspot turbo sessions in over the next couple of days and hopefully start trending upwards.
Overall though really pleased with the start to the year, letās hope it continues
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Cracking week Matt
2.8km swim this morning, with the Tri club.
A āconditioningā set involving 1km of kick and IM.
Great start to the week 
āā
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Missed a couple of sessions (Brick & Run) due to vehicle maintenance issues. The Brompton took exception to being mothballed for 3 weeks so had to spend Monday evening stripping and greasing the seized brakes, then Saturday morning sorting out the misfire on the Mrsā car.
2 Swims - 4800m
3 Bikes - 75km (+4 days commuting 44km)
1 Run - 8km
5.5 hours total (+2 hours commuting)
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First full week with CoachCox working towards IMUK
10h54
774tss
3k swim
94.4mi bike
38.5mi run
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