The usual 12 hours
One full hyrox practice
Boxing
Hour bike
Core
Blah
Blah
Blah
Steady week
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9.5 SBR for me plus 11 hours smashing myself up mountains with some very fit and young challenge groups. My fitness has evaporated. I need a lie down 
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Swim club canned as wife is really unwell.
1h15m for the week!
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get all that stuff out of the way now 
but your massive 300km ride was really decent, I reckon the legs are there for a really good bike and then we know what a monster you are on the run.
are you going to get chance to get a few more race simulation rides in?
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6km run first thing.
26 minutes. 115m elevation.
IT band / hamstring issue is definitely getting better, but not quite there yet.
Will do a 30 minute spin class at some point today.
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Nice Bob! Mountain legs must be good for cycling 
20.5hr weekā¦no wonder you need a lie down
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My arms and shoulders ache just reading this Mungo. Bloody good work out that
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Haha very kind fruity. But there are many better runners on here than I. Even more so in terms of tri.
But we do what we can and I shall plug away. Yeah Iāll be getting out on the tt as much as is practical. Busier work week this week, so volume will be down. Hopefully get out Sat am for a few hours. Weather looking very changeable this week down here. Windy, colder and showery. Makes getting in the sea a bit trickier as well.
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Yes 15 a min for an hour, had several comments about that session.
It was actually ok to complete but gave me DOMS quite bad in weird parts of my legs, doing 100 next Jan when your on the limit will be āinterestingā
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Youād think - but Iām struggling at the moment. If anyone else was writing this Iād 100% be thinking sandbagger but genuinely Iām not. Iāve had a very poor last few months and am paying for that just now. Just going to keep my head down and hopefully pull something together 
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40kms on the bike as a steady tempo effort.
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Stayed seated when the Dadās race came up at sports day this morning. Feel like Iāve grown up. 
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I tend to track my data very loosely because my personality type gets bogged down with it and I end up focused too much on numbers at the expense of enjoyment. Iāll also freely admit I donāt fully understand a lot of it but Iām curious about your power numbers.
I went out at lunch for an hours easy ride. 35km, 320m ascent, average speed 28.7km/h, ap169w, np 184w.
Thatās a big difference in power for a similar average speed. Can you/anyone educate me on why we would have such a difference? Is it simply that your ride was longer/lumpier, or less aero, different power data sources maybe? Sorry to pick up on it but as I said, just curious. Nearly 50w np seems quite a large difference?
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GB had 1250m of ascent and descent - I find that does weird things to average power. Particularly the freewheeling on the descent. I think the āNā in NP adjusts for it a bit but even so
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Grand, thanks. I thought it must be something like that but didnāt quite understand why. It was only the similar average speeds that even nudged my memory and gbās comment about higher than expected power.
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Went from a high a few days ago to a low this morning. Tried to get out for a run and after just half a mile my Achilles started hurting. I had a problem with it in a race back in January (which stopped me running for a couple of months) and it felt similar to this so I walked home. Really disheartened, way more than I should be particularly since my cycle numbers are really good currently but itās hit me really hard not being able to run. I believe it is a trapped nerve in the Achilles, which becomes an incredibly intense pain randomly whilst running. It makes it impossible to run as any step could trigger it (and does about every couple of minutes)
Going to have a day of moping about like a moody teenager and hopefully revive myself tomorrow and get on with some cycling.
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Take it easy and be patient mate. ( easier said than done I know! )
Looking at the two, as Fruity said, mine did have a bit more m/km than yours of climbing. But that said, I still see power numbers a fair bit higher than yours for not much more output.
I looked back and found a 35km ride, granted it had 568m elevation, but I only averaged 29.3kph for 248np (228 AP). Though that was a different pm (one sided, crank based that I think reads a tad higher than my assiomas on the tt) in my roadie.
Or a 70km ride (struggling to find rides Iāve done solo outside in the last 6 months! 
) with 748m - so thatās much more comparable to yours actually, just 2 x the distance. On that one I 231np 217np for 30.2kph. Roadie again. Thatās still 40w more for only 2kph.
No idea the reasons. Am I as aero as a brick? Or as dense as lead? Who knows! .
Sorry - Iām not one the #science guys on the bike stuff. I can give examples but not explain stuff!
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Lots depends on weather, temp, bike, kit, tyres, tyre pressure, wheels, helmet, position etc etc etc
The second place at Bolton Dan ( tri central )
Was putting out 330 w at one stage going down hill 2% and was travelling at 16 mph!
Extreme examples but so many variables, main one being a huge headwind in that example.
Your a great runner, save those legs ( keep out of the red on the bike )
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Ftfy
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