Just over 10k in the morning and just over 10k in the evening for a half marathon total
10.1+10.7+0.3(jog to pub)=21.1km
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Just do 20-30min
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Just seen on Strava @Chriswim has been showing us how itās done.
6 hour ride IRL, progressive, last hour at 294W 
edit: wait then straight into a 30 minute run at 4m38/km
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Heās not a (very nearly) sub 9 for nothing, with Covid 
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Heās obviously been inspired by the STDU race.
Itāll all blow over soon 
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Heās been in that medicine cabinet !
Lol
His huge swim background obviously helps. Dedication and talent too.
Very impressiveā¦ Iāll beat him at press ups though !!!
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8km easy run, 44.25 at 5.33 pace, then a 1km walk home
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30 mins effortless spin on a spin bike, never even touched the dial.
Av hr @100 bpm
Really knocked the intensity off in the last 3-4 days ready for tomorrow.
It feels like Iām doing an Ironman and Iām actually quite nervous ! Probably the hardest thing Iāll do all year to be honest.
See how we go!
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If I hadnāt calibrated the PM before I started Iād assume that was off. Had the legs today!
Same session 6 weeks before Cairns was last 4 hours 210-225-241-271. Today much easier start but nailed those last 2 hours. 7W higher AP/NP for the total ride feeling easier, last year I was hanging on for dear life at 270.
Might be time to resurrect the sub-9 thread 
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200 FS
100 Scull drills
200 fins
4x100 threshold
5x300 endurance
2400m swim
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Well, it had to happen one dayā¦ I really canāt be arsed to train hard 
I am still racing on Zwift, and still running and still doing something most days, but 2-3 hours focused daily training is not happening
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Heās not a cyborg! 
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Iām actually enjoying it
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5km worth of P&P
8 x 500m
10 x 100m off 1:45
Had to deal with tiny ego man this morning (not me before you start)
Swimming round the lane. All fine.
When I catch him, I let him see me at the end of the length.
Instead of stopping for 1/2 a second to let me go, he just pushes off and then increases his speed for the next length.
Heās been doing it for years.
I canāt be arsed to race him, so I just slowly move up next to him and normally get level just at the end, flip turn and off I go.
Today though he decided to move right over at the end of the length just as I started my turn
Should I be the bigger man and just stop and turn early?
Yes.
Will I?
No.
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2 hour run for me, longest since coming back from stress fracture. Just got the half-marathon distance in time. Iām a little ahead of my training plan for London but assuming Iāll end up having to miss or cut down a couple of long runs at some point due to niggles/life, so wanted to be slightly ahead early on.
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Nice 
7.75km run this morning.
90m elevation. 35 minutes.
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It was so slippy out today, even in the park which is very light packed gravel I was slipping - yesterday was 15km in road shoes in colder temps - but today was bad, so I ended up running around the only gritted road dodging buses for 10.5km
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45 min strength and conditioning
30 mins treadmill at max inclination with 10kg weight vest speed hiking (simulating first climb of Western States - 6km and 800m of vert)
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Iām up and waiting to go for a jog, then a nice 200 mile round trip to pick up my laptop 
EDIT: 4km in the 4% at 4:58/km for the same effort as my recent 5:20/km jogs 
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