Wife due back later today so hopefully I’ll still have some energy or enthusiasm to get a workout in. I had planned on hitting the turbo each evening she’s been away. Obviously running around after three children saps the life out of you and I’ve been sat here with fomo but too knackered to do anything about it!
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1x lovely trail run and 4x climbing.
My 6C+ project…ufff so close and yet so far. This week will be the week. However, had a lovely day climbing outside last week, so all good 
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I haven’t been solo with 3 kids… But I have been lazy and eaten too much this BH weekend!
At least got out for a nice walk today (though it was punctuated by a pub lunch! 
) then did another of those spring series on the turbo when I got back. Felt as weak AF, but got it done.
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Managed a swim, bike & run today. Also felt a lot better with 3 days of 9+ hours sleep.
Long weekends are definitely the way forward and I’ll definitely be asking for them around this time next year 
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2,500m 1:35/100m
5 x 400m, 4 x 25m, 4 x 50m, 2 x 100m easy
Much quicker than a fortnight ago, pace timing is still horrific 
Awful drop off due to setting off too fast!
I’ve come to the conclusion that swimming isn’t cheating. And that your all gay 
This morning;
A fortnight(ish) ago;
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Do you just jump into the pool & get straight into 1:35 pace, no warm up?
Whether it’s evening, morning, pool or OW I need to stop after the easiest of 100s during my warm up as I’m out of breath. I’m fairly sure this is what triggers my anxiety at the beginning of races.
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never had that - I just do similar to @poet & set off too fast then slow down a bit
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I’ve walked 15 minutes there and chatted the dogs for 30 mins before that.
If I’m doing 100s, 200s or a CSS Test, then I’ll generally start with 200-300m pull buoy super easy (1:45/100m ish)
But most of the time, no warm up, if I’m doing >=400m intervals 
EDIT: @Doonhamer - I get OW anxiety, too. Not being allowed in for a warm up prior to swimming (the post-Covid nonsense ) always ensures I have a mad panic. I much prefer a deep water, treading water, start
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Yeah, this is me too
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Back at the 30 min bike 20 min run efforts
Today moved the bike front up 25 mm and it was soo much easier !
Up to 200 w average and 14.7 kph for the t mill run hung on for 5 k in 20:36.
Av hr 156 so there could be a touch more there but was breathing hard at the end of the run
It’s coming !!!
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45 minute spin class. Sweaty AF.
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6.2km 30min jog. 2min walk at the end to cool down.
It’s bloody roasting 
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2,000m 1:33/100m average pace.
Absolutely “parkrun’d” the first 100m repeat and spent the next 1,700m slowly dying.
Especially for @Doonhamer, I warmed up for 200m at 1:40/100m pace 
Let’s call this a “Regression Set”
200m pull warm up
4 x 100m (1:22 to 1:29)
4 x 50m easy
4 x 100m (1:29 to 1:33, whoops!)
4 x 50m easy
4 x 100m (1:32 to 1:34, yeah. Erm)
200m pull cool down
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Dipped under 1m40s per 100m in my morning swim for first time since injury 4 weeks ago👍
1500m in 24m51s = 1m39.4s per 100m
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Apr.24
Swim – 0km
My swimming club’s pool is still closed for roof repairs & I haven’t gone anywhere else yet. 
Still, less time swimming resulted in more time on the bike.
Run - 57km
Far too many mornings when I just couldn’t drag myself out of bed for a run of any sort. 
Still, less time running resulted in more time on the bike, notice a pattern developing here?
Bike – 1,003km 
This is my biggest monthly total ever 
, even if it included a LOT of gentle spinning.
After ending last month 9km short of 900km, I clearly checked my monthly total this month. 
Time – 37h 49m
Not as many double days in April, compared to March, but still a very good month for me.
Overall
Unfortunately, ‘life & work’ have already played havoc with the start of May. 
So, I’ll just see how the rest of the month goes and take what it gives.
Cheers, Paul. 
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Return to running.
3 miles. 21 minutes. Pan flat.
I’ve done a lot of swimming, gym and cycling.
I was gassed after about 5 minutes. I’d dread to think the state of me if I hadn’t done any cardio.
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That’s a fast first run?
No!?
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First ride out this year.
Old faithful roadie
60 kms
1:55 ish
Garmin says av hr 127, it was higher than that but it was a “ steady “ ride.
Put my foot down ZERO times in 36 miles, usual 10 k circuit 4 laps, enjoyed it.
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First day back after being a poorly boy - 45 mins on zwift. HR a touch higher than expected at that pace/effort and was v slow to go down after creeping higher on a climb etc. will leave it at that for the day and try again tomorrow
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Especially as I’m nearly 14 stone at the minute!
All muscle, obviously.
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