Would look nicer if the spiked bit was at the end of the interval. Very nice colours though
I did a duathlon brick session today. It was supposed to be
- 4×400m 30 secs rec
- 6*90secs @ 280W (my FTP) 45 secs rec
- 4*400m 30 secs rec
- 6*90secs @ 280W 45secs rec.
Recorded on a different Garmin for both disciplines.
I couldn’t even count to 4 on my first set of runs 
.
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Easy Zwift session. Went for the Country to Coastal badge. 33.6km, 1hr12, 282 mtrs, 159 av watts
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30 minute spin class at lunch.
Still not properly recovered from the lurgy. Output good out lot harder than it should have been.
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Just seen on Strava that @APM has smashed out a 1 hour gym session this morning already (at 4.33am, who knew there was a time in the night starting with 4 as well as the normal one in the afternoon?)
At the other end of the spectrum, I have just got up and am sat in my PJs drinking coffee and sniffing the morning air and thinking about going to the pool.
Nothing unusual about that, except being 3 times zones to the East it really ought to be the other way round these days 
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Anyway, after Fruitys introduction…
50 minutes in the gym.
5k row.
2 sets each of donkey kicks, bridges, sumo squats, calf raises and sit ups.
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get some sleep man
OK you’ve shamed me into it, I’m going to get off the phone and try a timed 1500m
just 1 more coffee first
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Only reason I know there’s a 4:30am is my chuffing bladder 
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that late eh?? 1:15 for me today……
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Where do these pretty graphs come from?
Intervals.icu
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Timed 1500m swims:
10/2/23 24m14s (stroke rate 51 per minute, 122cm per stroke)
23/2/23 23m26s (stroke rate 54 per minute, 118cm per stroke)
Went through 400m in 6m02 today feeling nice, but then started to tire & could feel form deteriorating in the last 500m.
target is 23m07s (PB from 16 years ago 
)
21 swims in last 23 days, must be doing some good. I’m optimistic that there might be another 20 seconds there to scrape out of the aging barrel, with a fair wind.
On the other hand some work papers finally came through yesterday and there’s a chance I might actually be required to earn my keep soon, which could scupper things a little.
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What’s the time?
It’s time to get ill.
@APM is not the type of person who likes to waste his time,
When he’s in the gym, he likes to climb.
He’s out on the trail, getting up early will prevail.
Work has sentenced him to life, he won’t go to jail.
He’s cool, calm collected, from a normal wake up time, he was ejected.
Just me, @fruit_thief and @APM, we rarely get disrespected
I got time at 4am that I need to kill,
What’s the time? Time to get ill!
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Ease off a bit for the first 400-500m maybe?
Rough maths, gone from a 1:30 pace after 400m to 1:36 pace, when you want a more consistent 1:32 to get that PB
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6 min 400!
You can go off people you know!
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Sled work
105 kg total now, creeping up!
53 there and backs
One pull then one push
636? M”s of each and a jog up and down between each set in 60 mins. Pull was much much easier today, and everything bar one is clicking into place.
Enjoyed it!
Jazzy shoes not suitable for hyrox !
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1986 wants it’s shoes back
(I love them 
)
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EBay bargain
Bought by some one back when when even we were young!
Did a 5 k run split then put in a box for decades, they really were as brand new. I like them and stand out in t2 for sure.
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I’ve been ill 
Two negative Covid tests, but coughing like hell - chesty and a massive headache.
Managed an exhausting 30min Zwift on Tuesday.
Getting pissed off now, been ill a lot recently
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