40km on the CX bike this morning. Bit windy like!!!
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Iāve wimped it, double Wattbike for me 
Barely doing 150W atm 
, motivated 
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Thatās every WattBike for me - easy spin every time.
I took the Pink Pegs to Alderley Edge and ran up the hill and around the trails and back to the village.
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OMG they are ruined, hope you are sending them back for a shiny pair 
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You heathen.
Get some trail shoes for that muck.
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High5 gels not as carb dense as other gels, and are 1 every 20mins.
At 6:07/km thatās just over 3h10 so ten gels.
Itās practicing fuelling, but that day I was craving eggs and bacon in the morning instead of usual porridge, so canāt really learn much from the toilet break at 20km.
@Poet
0% incline at the pace Iām running, up to 1% for speedwork - I believe this is the current thinking. Your easy pace is probably fast enough to benefit from 1%, where mine aināt!
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Well, @JeffBā¦they are a little narrow
@gingerbongo - Itās 50/50 trail and road. The uphill is via a private road cobbled climb. So itās a 50/50 decision. Iām waiting for the Wildhorseās or Kerra Tiger things in the fugly colours to go into the saleā¦they look good for dog walking, too.
Fatter, I think - BF21%. 81kg 172cm.
Nutrition and hydration I havenāt been able to get right when running for years, so Iām going āby the bookā for now, to see my limits and hopefully refine to whatās optimal.
I donāt want to do a Sanders and turn up at Brighton with a Camelbak and serving trolley, but I ballsed it up last year because I was āfeeling fine!ā until I wasnātā¦
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I think Iām massively undereating then, I usually have about 1 bottle of energy drink and maybe a few sweets or stop for a mars bar or something, maybe an extra bottle of water on runs up to about 2:30.
Jeff
I never eat anything for the first 30 mins
Kind of let the body used to the motion ā¦
Just water with hydration tablet in.
After 30 mins start on the other bottle with tailwind in then alternate every 15 mins.
I seem to go better slightly under fed than over ā¦!?
The best thing about TW is if you take too much you just donāt feel hungry straight away after the session.
Obviously weāre all different, Iāve had jel belly back in the day in a 70.3ā¦
Running without pain looking for portaloos is far from optimum!
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All about following the guidelines and attempting to do what youād do on race day.
Not that I ever manage it on race day 
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Looks like @Matthew_Spooner has it this week @Poet
Nice long run from him today putting him top of the tree
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First 100k ride in over 6 months (which was the Etape). Feeling so much better than a couple of weeks ago. And at the back end of probably my biggest week of cycling in a loooong time (10.5hrs in the saddle), thatās quite a promising sign.
CTL back above 60 now too 
800 TSS for the week is a solid amount of training when itās all swim/bike, as I canāt run at the moment. A couple more weeks of this and hopefully Iāll really start to turn a corner.
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10 hours this week, of which 8:40 was running, and 1:20 cycling. I did 60 miles running, which is to toughen up the legs ahead of my first event next weekend. Plan is to fit in an easy run two days this week but otherwise let the body rest up ahead of 66 miles of running at the weekend. After that I have 16 weeks before Edinburgh Marathon, so after recovering from next weekend I will be putting in a fair bit of speed work, hill repeats, and the usual weekend long run.
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9.5 hour recovery week.
1 swim 2.5 k
Mostly steady state apart from one really hard bike hour with highest watt total for some time.
1 st 5 k on the tread millā¦ 22:40 but av hr 137 so more to comeā¦
Stick at it folks.
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19 miler today practicing MP and it was pissing it down for most of it 
Just over 37 miles of running for the week.
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2 hours boulderingā¦ well okay 2 hours in a bouldering gym occasionally climbing and being patronised by an eight year old after my hands were shredded in the first 5 minutes. Climbing for the first time in 15 years was hard on them, the lack of strength, fitness and being over my normal weight didnāt help either.
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Donāt know how you and others do this!!!
7 loops was it?
Up and down the Weaver would be okay, but I prefer my longer runs to be either point-to-point or a massive loop.
Mental toughness though 
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I think i am undereating aswell. Todays run of just under 2:30hrs I had one gel and about 200ml of water.
I am trying to replicate Oulton Park laps as that will be 10 laps.
It was mentally tough in that rain as every loop i pass a point where I am about a minute from my house! There was a few times i thought about bailing so pleased I didnāt.
Yeah the Weaver and the Whitegate Way is my normal go to for a long run when i donāt need to practice loops 
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