No, but I am tired today.
First outdoor run of the year, 11.5Km, about half off-road, havenāt done more than 6Km runs on the treadmill this year, left leg feeling it now on the quad and lower hammy.
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Tour de Zwift is an early indicator how I have progressed in the past 12 months. Both years I have treated it as full on races. So after 3 stages completed I now have a good reference for comparison
In Stages 1 - 3 in 2019 my average power was 255W and my average finish position was 84
In Stages 1 - 3 in 2020 my average power was 283W and my average finish position was 18
Last year I felt that I was in pretty good shape coming into the season, this year feels like I have stepped up another level.
Its strange as on paper my FTP is not that much higher, however, I seem to be able to ride consistently closer to my FTP
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Very nice mate.
45 mins on the Wattbike following a GCN VO2 max session.
Iāve been doing their different workouts a couple of times a week over the last 3 weeks and am really enjoying them. Really pushing myself out of my comfort zone.
This is the first time in all my years of cycling that Iāve actually done properly structured sessions. Been kidding myself on in the pastš
Lolā¦
Lots 
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WTF is that?
so iām continuing my slow build up, but now that the illness has finally vanished (for now - both girls were coughing all last night!!!) i thought iād test the legs a tad.
Iāve run 3 days in a row this week, which is a first for a long time. Also ran my longest run in a good while today with 19kms on the road. I did 6km easy, 6km progressive (tempo and beyond) and then 7 easy.
I knew i was unfit. I knew it would be hard. But sh*t me! when i started my efforts i was struggling to go under 4.10 without really pushing. Tried a hard final km at the end and only managed a 3.40 and i was absolutely blowing. Yet somehow i need to run 21 kms at 3.33 in about 6 months time!!
I know itāll start coming back as i begin to find some consistent mileage etc. But itās no good for the ego thatās for sure!!
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Thatās like the sort of gold star you get for 10 out of 10 in a maths test at school. Not that Iād know
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Pfft, I canāt believe you even bothered posting about a 3:40/k 
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A trophy for 2 nd best PO in our yearly race competitionā¦!
However the gender is mixed upā¦ I hope !
Not sure if itās a valuable workout or not, but for todayās lunch run Iām going to do short efforts (~2mins) on different gradients. Trying to combine hill/speed workout in one.
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First double training day in many years. Run intervals this morning, swim intervals this afternoon. Ride planned for the morning.
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Regarding Matts late night zwift race - keen bean! I donāt even set an alarm for morning training if it means less than 8 hours actual sleep time; will stretch to ~7.5 hours as a one off. All about the recovery, just need to do the training to recover from!
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3,150m swimming this morning - featuring my favourite (well, favourite of 2km CSS) set of 4050m.
I find that far easier than 4500m.
Back home, breakfast, stage the house, out on a nice 70km ride with the club - about 20 of us out this morning 
A puncture sullied my ride, as did the unpredicted constant rain (only respite was for my puncture!)
But nice to be out and racking up those base miles.
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just like that, one set of 6*1k and my Garmin has upgraded my Vo2 max to 55 and a 5k of 19:20 
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Rest dayš
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Easy run tonight before chippy tea 
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30 minutes strength and core and a 5k tempo run on the dreadmill
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A steady Z2 run for 90 minutes. Dusting off the tt bike for a few hours tomorrow.
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