that’s incredible, the faster pace for much lower HR in the vaporflys. What was perceived exertion like for the 3 sections?
nice sess👍
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Finished the usual 12 hour week with run intervals
Min easy 5:29 km
Min hard 4:11 km
Av hr only 153 so there’s more.
A much more tri focused week with some good… ish results.
Onwards …!
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Warm up. Fairly pleasant. Had to back off to keep pace down.
Tempo. Felt tough. Really had to focus on stride length to keep pace where I wanted it.
Effort. Amazed at how easy it was to take +20secs off. But then I was struggling. Really not doing much speed work with all the niggles. So no suprise it got harder.
HR doesn’t match PE at all (the fact I quit says it all).
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Funny old week…
Legs felt fine from Manchester Marathon last Sunday but suffered from the effects of not eating anything at all during the race from 7.30am to 5.30pm (when I had a massive pizza) other than some Tailwind and some jelly babies. Schoolboy error.
Stomach became too acidic and was just wiped out by Monday night with indigestion as well.
Tuesday was our 25th wedding anniversary - managed to go out for dinner with Mrs T but still not great.
Wednesday wfh but by 4pm had to go for a sleep as totally whacked - 3 hrs later woken by Mrs T for dinner, then bed by 9 - a solid 9 hrs sleep that night had me feeling a lot better.
No exercise all week until Saturday - 16km with the dog. Hill repeats up and down Winter Hill today - 25km in total with 838m of up and down - trying to toughen up my quads for the Western States.
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The Peaks Unpaved.
AKA What a fantastic day for a 7 hour 15min ride.
AKA Love my heart breaking out of my chest for 4kmh whilst my Garmin is mocking me by auto-pausing. Twat.
For @JibberJim
For @r0bh 
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Another big, for me, ride today trying to claw back my poor week somewhat.
Almost the same route as last week, but this time with a friend.
Ride was 5km longer this time with 100m more climbing - 76km and 850m.
AP down by 5w but NP up by 3w as a result.
HR down by 5bpm.
Felt just as hard riding with him, trying to catch his wheel especially up the small rises - he’s turning into a right rouleur as he’s a bit of a unit, but powerful over the rolling terrain. Legs know they’ve been worked but a lot better than last week. And bodily I don’t feel half as wrecked, despite sleeping poorly and drinking half a bottle of red last night! 
Edit - forgot to say. I even got out BEFORE @APM. So yeah. You can say I’m a pretty big deal around here. 
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I was thinking if you did that loop twice you’ll be alright for Wales - solid riding GB 
I waited for the sun to come out and got in a tempo effort on the winter bike.
Brings me to just over 14hrs for the week.
2hr20 long run
3.5hr long ride ticked off and over 1200TSS on the week
Will back off the long run and cut the intervals next week, earlier nights and try and shift some of this fatigue
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That’s a good day dude!
Think I’d need to up the elevation from that route. Which is easy enough to do round here. Doubling only gives 1700m for 150km but I’d need 2400 for the 180. It’d be pretty easy though to tweak that route to chuck in a couple of big climbs.
No idea how I’ll double it, on a TT bike and run a mara though!
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Nice swimming !
1:17 for me too but 300 ms behind you, your a faster cyclist than me too, running not so much.
Stick at it
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I’m starting to feel that swim club has too little FS in it. It’s a 1h30 session but the others gave up at 1hr10 while I did another 800m. Not sure why I’m only getting 1h17.
Had to do a lot of breast stroke yesterday. When they say “form” I chose pull buoy FS to get more practice in.
8x33m all out was hard. Using the wall clock I’m pretty sure I was 30s for 33m consistent with 30s hyperventilating until the next rep…they brought my bottle to me at the end 
.
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Tempo squats (3230) are fucking grim. And the tempo push press wasn’t much better. That is all.
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Woke up this am with both hamstrings totally tightened up. I didn’t do any exercise yesterday! Anyway, was going to go for a ride but ended up watching the first frame of the final session at the snooker. This Chinese kid and a Welsh chap. Neither could hit a barn door and then it became this insane frame of back and forth snookering.
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Very easy spin on Zwift to do something that wouldn’t upset my calf. Did the Downtown Titans badge but tried to keep it around 150 watts only.
24.8km, 55.36, 22 mtrs 141 av watts
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Another double training day.
Gym at 4:45.
Rowing: 2 x 1k.
3 ascending sets of calf raises, military press and sit ups.
At lunch, treadmill run.
Continuous as 1.5k steady, 1k fast, repeat.
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SweetFA 
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Is this some kind of weird competition with GB?
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He does it every single day though. Tough man. I can only manage once a week!
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Honestly, compared to what you guys do it’s barely a warm up!
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