No pain no grain!
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10k race, went out in 17:55 
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Did you manage a -ve split though?
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I did! 17:36 on the way back 
Official time was 35:31 so over a minute PB! Well pleased with that. Perfect morning and course - sub 10°C, sun out, no wind, new shoes. I think the drag up out and decline back helps too.
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Very nice, amazing time! 
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Fantastic, you donât pb very often.
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impressive enough to set a PB, but to do it in womanâs clothes is next level 
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It encourages crowd support and the Nike Vaporheels are pretty decent 
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Wow!
Weâre did you come in the race?
High up ? Must be with that time?
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Fast course which attracts over 2000 a year. Winner was sub 30, I came in top 150 (first in drag).
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Are you in the area long?
I couldâve handed out water as you zoomed pastâŚ
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Zwift session. Picked La Reine as i donât have that badge.
Yeah, nah, that was too much at this stage in my comeback, bailed after an hour.
15.6km, 60.0 min, 576 mtr, 182 av watts.
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January was okay, but not perfect by any means. About half the swim and lift planned.
| Activity Type | Activities | Total Distance | Max Distance | Total Activity Time | Activity Calories | Max Heart Rate |
|---|---|---|---|---|---|---|
| Cycling | 12 | 37.47 km | 30.23 km | 11:33:36 h:m:s | 7,740 | 166 bpm |
| Gym & Fitness Equipment | 2 | â | â | 1:03:11 h:m:s | 273 | 125 bpm |
| Running | 20 | 125.86 km | 11.39 km | 13:16:11 h:m:s | 9,906 | 185 bpm |
| Swimming | 5 | 7.90 km | 2.40 km | 2:50:31 h:m:s | 1,424 | 155 bpm |
| Walking | 2 | 1.57 km | 1.15 km | 20:27 h:m:s | 116 | 115 bpm |
Last week was better though and feel on track again
Should be good for a 1h50 half mara soon, swimming around 1:40, ramp test on the bike in a weekâs time but not expecting much change there.
Okay for Jan.
February looking to maintain 40km running per week from this point forward and increase the bike and swim. Achieve consistency with lifting, eating and maintain sleeping but this will be dependant on home life remaining stable.
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15 kms
In an hour ?!
I thought zwift kms were â easyâ compared to real life?
Well done anyway.
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Calf feeling a bit funny today so ditched the run for a swim. Two pyramid sets of 1400m each. Not getting any breakthroughs in pace from when I did this set last October, but it felt better even if around a second a length slower, if that makes sense.
Undoing all my hard work with a battered sausage supper.
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Its one constant up hill course. I was averaging about 10kmh when I did it. Horrible route that
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15 km climbâŚ
Nice !
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Special stuff, well done.
Thatâs your 2023 sorted then. Can get fat and relax now the pb is in the bag! 
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There is a bit of flat at the start, so I didnât climb 15kms but I think the whole climb is close to 15km
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10 hours is good for someone who started the week with covid⌠no?
Started very steady cardio wise.
Mostly core, easy statics and light weight circuits.
Today was hour bike 700 cals as normal 190+ watts, felt about right straight into ( 30 secs) hour run t mill only 5:10 kms but felt very very easy due to weight loss.
Stick at it folks
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