8hrs this week… SO’s 50th, so a weekend of slacking off (barring 30k steps, walking round London yesterday before a show)… back on it tomorrow!
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Oulton park Marathon…!
Oh Lordy
The tenth time up that hill to Dunlop bridge will be “ testing” !
I thought they on they did a half…?!
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Haha it will be!!!
I remember years ago doing the duathlon there which i think was 6 or 7 laps on the bike and the last few laps up that hill was a bit tougher than the first lap.
They are doing 5K, 10K, Half, 20 miler and Marathon all on the same day staggered starts so at least there will be plenty of company.
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9.5 hrs this week (1 gym, 3.5 run, 5 bike) which is the most for a long while. Bit of a recovery/taper week next with a local 10 miler on Sunday, more for club league points than personal ambitions and hopefully back to a full week after that (maybe even some swimming!)
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I think they’re also doing a super-sprint and sprint duathlon on the same day, too!
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Should be there the end of March for the 2/9/1 Duathlon
When is the multi run day…!?
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@Poet It doesn’t mention that on the website and I don’t fancy dodging bikes 
@Mungo2 The multi run day is Sunday 1st March.
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That’s mid Feb I think…?!
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Yeah just checked and it is the 16th Feb with some running races on as well as the duathlons.
Might have a look at the doing the half as a bit of prep.
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Nice easy week, but with a fair bit of volume.
Ramp rate was 7 for the past week, 20 over the past four weeks. So training is back on track 
on 81CTL now, TSS was 836 for this week.
13hrs 33mins as;
4 Swims 2hrs 53mins 10.5km
(3 club swims, one solo)
4 rides 8hrs 34mins 203km
(One indoor spin, easy spin to Manchester and back, two ~50 milers back to back)
3 runs 2hrs 6mins 26.1km
(One easy, one steady, one hilly)
Slightly lower volume week coming up…
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4 x runs
54.4km
574m elevation
4h 23m
Another nice step up for me. Mostly easy stuff, with one progressive chunk in the middle of my longer run of 19km.
Runs are getting easier, but the pace for the effort is way down. But that’s got to be expected. Hoping for 3 weeks or so of consistency like this and I’ll be ready to start training properly I hope.
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Good week for me, just over 15 hours
Continued my current 3 swim routine (100s/mile pyramid/400s). Really enjoying these still, and feeling miles better than I did at the start of the month
10 hours on the saddle. 4 days easy commuting and 2x20 at 275 watts on the turbo which I’ve just finished now. Quite pleased with that session. Didn’t seem too taxing and my heart rate was fairly low. Will probably do something similar tomorrow.
Just under 3-1/2 hours running, all really easy apart from Saturdays run which was a bit more spirited. My wife got back from her gym class just after 10 past 9. I’d thought I’d be a bit cheeky and see if I could tag along to the tail end of Parkrun. As I got to the start I could see a steady flow of finishers! Caught the tail walkers at around the 2km mark then weaved my way through the walkers and people out for a bit of a social. Finished in 1412 place and an official time of 40:02 
Was running at around 4:10km pace which also felt quite comfortable. Bizarrely saw someone walking their rabbit whilst waiting in the finish funnel. Never seen anything like it in my life. Bloody massive thing, I thought it was a small dog a first glance!!
Anyway, seems like everyone’s cracking on at the moment 
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I am truly humbled by the training you guys are putting in. Chapeau.
4 hours for me, kind of embarrassing. 
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January shaping up to be my biggest ever month in terms of volume and mileage on the bike. 15h44m last week, so averaging more than 16 hours per week
Other than Zwift races, most running and cycling has been low intensity, with average HR at 131BPM (top of Z1)
7 Days without running due to a slight pain in Adductor, but seems to be good now. 25km run on Sunday discovering new running routes. felt brilliant, pace was 5:21/km at a nice easy 133BPM
Saturday club ride was interesting, freezing fog, and icicles forming on helmet. climbed out of the fog and it was 10 degrees warmer.
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1 Swim - 1hr - 2200m
4 Bikes - 4hrs - 99km (+4 days commuting 2hrs, 44km)
3 Runs - 2hrs - 19km (1 Brick)
+1hr S&C
Actually went outside on the road bike for the first time since, god knows when. Rear brake had completely seized so good job I checked on Saturday before heading out.
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That’s a mighty base you’er building Matt. Let’s hope fortune shines on you to build on top of it in the spring summer!
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2 swims
3 runs
3 rides (plus a couple of commuting hours)
After a frustrating couple of months with not discernible improvement in my swim speed, I had a nice improvement on Friday, and finally went under 1:40 average for 100 yards. I know that’s modest for quite a few on here, but pleased to see some progress at last. I was really focussing on the front end of the stroke, cranking my hand down and keeping my elbow up a bit longer. Seemed to work!
No long ride yesterday owing to a hangover, so a steady turbo hour instead. Rest day today then back on it.
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You know they say 3 gels/hour because they want to sell more 
What I said on the Outlaw 2019 thread:
Managed to get out before the rain for 2h yesterday; basically leave as soon as it’s light. Nice rolling route around the Cotswold Edge and back before anyone at home was dressed!
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