You cannot really compare AP/NP over a short, hilly course (in my experience)
Here’s a short hilly one I did, just smash it as much as possible. The run was 8km and was truly grim! 
This was Clitheroe.
Then did Southport a couple of years later. And yes. That elevation is correct. About ±1m. The course is truly amazing for the larger gentleman.
I tried to go harder, but my legs weren’t working after the coldAF swim.
Looks like the big guns have been flexing their own guns this weekend with some monster rides and the odd run (and a couple in Lanza). Doon with an impressive performance yesterday and a few 140K+ rides, has the weather improved or something?
Quite a big week for me with about 12 hours in total. Half of it on the bike with the 3 hour ride today which included about 1K ascent and plenty of crappy stonechip surfaces to slow me down 
despite a poor sleep and it feeling a bit tough my power stats and time weren’t too bad. Maybe I’ve got a little bit of the TTT’s left lurking in my legs!
41K running with a hard parkrun yesterday and 20K on Thursday. And even managed to do 3 swims but only added up to about 4K, although it’s slowly improving.
Feeling a bit tired now but hopefully if the weather holds and the bank holiday next weekend I might keep this up 
I’m even thinking of digging out the wetsuit, but I might need some picolax to get into it 
12 hours ish, how could I not with no work and no responsibilities.
Nice run today hitting 4:43 per km for 14 hilly hot Lancashire kms. Most of my t mill intervals have been quite a bit quicker and weight is down so to be expected really.
Should have done Nantwich tri today it wasn’t the £95 entry fee that put me off, I just filled it all out but didn’t pull the trigger about 2? Weeks ago. I still don’t know why, however work went mad… the M56 got shut and Lomachenko was fighting at daft o clock and I would have to watch that live, so maybe someone up there likes me?!
Went to ride outside twice, but put the bike back in the garage and went to the gym instead?!
Don’t know why really.
Just checked Strava and was surprised to see 5 hours of running, 4 of cycling and 2 of swimming for 11 hours this week. Just kind of accumulated.
Thanks, yeah I tried to give a lot but just like to analyse post event. I was at Southport that day as well but doing the standard distance. Couple of mates were doing it today. Too flat for me as everyone else had super aero machines.
Lovely 50 in the sun shine. First ride with the Favero Assioma, just need to figure out what all this means
Your FTP is set too low.
I’ve had a half decent week I think about 14 hours, was going to spin my legs over this evening but I’ve done a crap tonne of gardening and cracked open a beer
Pleased with my long ride yesterday, 5.5 hours for a touch over a century. Didn’t look at any numbers just went totally on feel, didn’t push any of the climbs and span up them in the baby gears - I’d say I went for one or two notches above easy and ended up 210ap 248np - legs felt absolutely fine so let’s see if I can get in that window for Bolton (albeit with added climbing)
Needed an extra bottle though, had to ration myself for the last hour and a half or so and desperately needed more carbs. Legs and body felt good today though but I only plodded for an hours run.
Couple more century+ and I’ll be alright 
Thanks - I’ve done an indoor test about a month ago that came out as 213. Will update the settings. Is it worth doing a specific outdoor one? I’m guessing I’ll probably get some good data from this weeks 10TT
Yes, 213 is almost certainly too low too, but don’t really worry about it, seriously don’t do anything but ride and look at the numbers for a bit, don’t start trying to do FTP tests or anything until you’ve more experiene simply looking at the numbers.
The 10 wil give you good numbers yes. Also just try going as hard as you can up some hills that take you 5ish minutes etc. As I remember Mamhead is a great climb for a test as it gets progressively harder without ever getting utterly silly, and is pretty decent surface and time (although the surface could be destroyed) Or obviously lots of longer hills on dartmoor.
Ahhh Mamhead, the lovely Tri club took me up there on my first ride as some sort of initiation. Thanks for the help
Just got back from 1.5h club swim.
I was fucked. Cramping only started on the final 12 singles. 
I feel like I need my own thread to celebrate what seems to be my highest hours in ten years for a training week…and I had Monday off!
Apparently 1026mins is 17hrs 06mins!
And I missed one run and cut a bike short. Maybe I’m not planning this stuff correctly ha ha ha zzzzzzzzz. 
Strava group has you on 20hrs
Lots of names on that list who I have absolutely no idea as to who they are
Let me know if you want that deleted
There was a duplicate of the bike this morning. Plus Strava takes out all sorts of time from swim sessions in particular. Probably says 16 something now.
Planned a 60-120 min ride this evening but bumped into some friends at junior parkrun and were invited to a barbie at theirs. Ended up there until gone 9 so that was my ride out the window. Luckily I’d woken up early and jumped on the turbo for an hour to try for a bigger split day.
Think that’s got to be the way forward for me. Every time I wake early, force myself out for an hour of something because you never know how the rest of the day will pan out.
Still I’ve banked another solid but consistent week.
2hrs bike (turbo only)
50min swim
4.5hrs run - biggest run mileage in a while.
Certainly on the run I’m seeing some payback on the consistency. Just need to try harder to get some more cycling in, especially in the 2+hr range.
Utterly abysmal ~6km jog.
Chest pain and breathing difficulties are back.
FFS 
Still gonna go out on my bike later
Be sensible. (as my Mother would say!)
I went swimming. Swimming with intent. The intent was to not drown, ideally have a good time, and maybe see if it’s something I would like to do more of.
I achieved one of those things.
I was unsurprised to find that 100kg+ of me in jammers is a STRONG look. That’s a whole lot of person right there. I thought that since whales and seals and other animals one associates with a lot of blubber are good at swimming it might help me out. It didn’t seem to.
On the plus side I was by some margin the fastest (and fattest!) person in the fast lane. The downside is I could only keep that pace up for about 100m at a time, and I didn’t seem to be able to swim any more slowly without struggling to breathe.
Anyhow, first swim since Feb 2019 done. Might just leave it another 4 years.
A smash and grab in the Lakes – I love these type of days.
Up at 0130, drive to Lakes 0230 (see, I can do early as well )
Reccie of Tri X Half bike route (again) in stunning weather.
Set off on bike about 0545, Ambleside, The Struggle, Kirkstone, Ambleside, Langdale, Blea Tarn, Wrynose, Hardnott, Eskdale village green and back Hardnott, Wrynose and Blea Tarn. About 5h30, 54 miles, 7828 foot of ascent.
Felt really knackered:
Didn’t sleep at all last night as caught headcold last week
3-4 weeks off due to dog injuries
I’m 59!
So the usual excuses although as ever didn’t get off to push up those pesky 33% and 25% inclines, but jeepers it’s so tough, the temple is screaming to stop and get off, the devil can go f right off! I think that when I have to push, that maybe the temple is telling me something.
So approx 2750 calories burned and during the exercise about 1100 ingested. 5 x salt tabs every hour (instead of usual 4) seemed to keep the cramp away, no sign of it this time.
Back home in Bonnie S by 1600 via Booths for beer run (yayyyyy) and Tebay services for a lovely oat latte and chilli crisps… I love Tebay.
Wonder how many days (weeks, months!!) it will take me to recover.
Beer time.
