Thanks Anna
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Each lap has an elevation of net zero. So it must be flat. Basic maffs. @Poet will verify that.
Or my fave JN quote âItâs flat on the flat bitsâ
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Sounds horrendous. Iâll probably try and steal it though (and give up half way through 
).
Quick 20k on the bike for me then dropping it into the LBS for a service. Already had the phone call of doom about what needs replaced, but nothing unexpected.
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Wednesday? Wife on the office. Got up and walked the dogs. Then painted on the evening. No exercise.
Thursday? Nice 13 hour day to the office and back. MmmâŚdelicious.
Friday? 17° here and I canât exercise 
Ho hum.
Parkrun tomorrow.
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Opted out of my lunch run spot to have lunch with with the fam. Now I need to get it done. But not feeling particularly psyched! Need to do some sort of session or hillwork or something.
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Well did my usual and went out the door with no real plan. First km down towards town was quite hot for out the door so I decided to do an under over session. Plan was 10km.
I lasted 8 then the wheels totally fell off. Couldâve limped on for 10 I guess, but weakness won the day.
In hindsight I shouldâve taken the 2km down to town to warm up. Then set my km targets from there. Instead I set them too high, ended up getting quicker and quicker, especially on the unders. Which wasnât ideal! Couldâve done with knocking 5-10 secs/km off I guess. That wouldâve been more realistic.
Still, it was 8km of work. Donât take the time/pace too seriously as it was terrain assisted. Not planned that way, but just because of where i started and finished.
Took a min to get my breath back and then set off for 8km home, this time a bit more uphill. Focus was to be on running a steady, sustainable pace that was as smooth and efficient as possible. But still moving reasonably quickly on tired legs. This is my plan to test for and increase IM pace/effort. Weâll see what comes of it in 6 months time.
Itâs a bit of a different run training strategy than youâd normally see. But Iâm really relying on my run strength to carry the load in Sept. So I want to make it as impactful as possible. Then Iâll get my bike as strong as I can. Swimming? Never heard of it mate. 
Anyway. Beer earned and consumed. Now time for crisps, TV and a nice Italian Gavi 
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After a terrible nightâs sleep, I couldnât get out of bed for a 7.30am club swim.
Instead, I had a 8am start for a run up Harrow Hill in light drizzle that became persistent rain.
Landed on not one, but two, wobbly paving slabs that poured cold water over my right foot. 
Then, when nearly home, to avoid a pedestrian on their phone, I had to step into the road.
At which point my left foot was submerged in the pool of water in the gutter. 
How I laughed. 
Either despite the rain, or because of it, this was my fastest time for the route this year. 
And my second fastest time since I restarted running up the hill last year. 
(Recent PB set on a lovely early July morning. 
)
Cheers, Paul. 
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Survived 11 very slow miles without any issues with the knee. Walked the little downhill bits just to be on the safe side as thatâs where it causes issues.
Relieved, although of course now something else on the other leg hurts
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12.5km hungover effort
Lowest ever sleep score last night following an long boozy lunch to celebrate a clientâs retirement
Home by 8pm but still a hangover this morning - I am such a lightweight
Please accept this post as my formal resignation from the Iron March thread 
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Biggest week of the 23 season
Was tired going in, but next week has some disrupted days so less SBR, so hoping to recover a bit before some big blocks at Easter
Nothing complicated, revolutionary or long.
Just lots of z2 grind
3 swims - 13.8km
5 Zwifts - 75 mins to 145 mins
3 runs - 2 x 9.5 miles 1 x 13 miles
16 hours 16 mins
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Todays bike ride putting me nicely into a âformâ hole
Despite the two punctures and snapping my chain it was a decent ride - no rain at least!
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So week two is ticked off with 13 hours and pretty much all sessions hit so a nice little confidence boost really. Despite that graph up there I donât feel that bad, legs feeling sore now but Iâm not planning on doing anything for the rest of the day now, just got to cook the Motherâs Day lunch.
Liking the simplicity on my plan and I feel like Iâm building some fitness, onto next week!
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Low key week of exercise here:
run x 4: 37km/3h
swim x4: 5.3km/ 1h50
bike x 1: 11km/30 mins
Worked 48 hours+ 6 hours of car commuting. Iâm enjoying the work, but all that chair time 
. Feeling kind of stodgy right now. Urgently need to sort out bike commuting, got a route in mind now, just havenât quite figured out how Iâll freshen up and change once I get there.
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First 15 hour week for a long time, two complete rest days too!
Three big days midweek, bike test yesterday which went ⌠ok ish, but hoped for more, donât we always!
Finished today with a bit of core ( 45 mins) and then a timed 500 m swim.
The pool was packed ! AF, nearly called it off to start and nearly stopped it, 3-4 times as it was just chaos, like a race!
Persevered and was expecting a calendar time but 10:02,!!! target for Nantwich sprint world champs is 9:30 so not bad in the end.
Sports massage now and less/ more next week stick at it
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Sick note today so missed 2.5-3hs 
537.68 mins last week helpfully formatted by Garmin so whatâs that?
Just under 9hrsâŚ
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After being ill last Sunday, I started the week with an easy Zwift 
Swam again on Tuesday, then missed my run in the evening due to work 
Wife in the office Wednesday, and I had to take the dogs to the vets, then work, then walk them and prepare supper. No exercise.
Nice 13 hour day to the office and back on Thursday also meant no exercise.
Friday I was just lazy and didnât do anything in the morning, before fetching my daughter from school.
Saturday? Coughing again 
so I canned off parkrun and went on Zwift. Long dog walk.
Sunday Junior Parkrun. An easy 12 mins 2km jog. Followed by a long dog walk, Mario Kart and then real life basketball.
Total of 2 hours exercise, 500 miles driving, at least 7 hours dog walking.
Great start to this week ⌠just psyching myself up for the early M6 slog to the office
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Another odd week for me.
4 days of exercise, 5.5hrs.
2 x good runs in there (longer hilly and a tempo session)
1 x bike sesh and 1 x easy bike. Had planned to do something on the weekend, but was busy with the fam. Couldâve forced something, but Iâm not at that stage of the plan yet. So just enjoying the no pressure exercise and not burning family tokens yet. Plenty of time for that in the summer!
So Iâm not kicking on at all, but simmering I guess.
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Good week last week on the countdown to Lanza now
2x swims 5850 meters
2x strength and conditioning sessions
1x recovery turbo session
2x runs including a run walk session
2 x bikes all aerobic
Total of just over 14hrs slightly longer on the card this week
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