Your all gay.
You made me do a proper turbo session.
I hate you.
6 * 5:00 @ 89% FTP, 2:00 RI
With warm and cool for the hour.
Garmin crashed during warm, so missing some dar-tar
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5min intervals should be at 110% 
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When you get used to it 
Building up to thatā¦might do another one next month
I wouldnāt recommend 2mins recovery for 110% either 
Turbo wise, I did a nice 4x15 sweetspot session last night, largely 80-90% FTP, with only 2min valleys. Felt pretty good, which was surprising given the FTP bump, and the 7pints at the dreadful spurs game the night before.
90% had me at 219w, which was basically my FTP setting up until Mondayās retest. Iām feeling optimistic I can get the next test to take me back above 250. Not been there since the stint around Copenhagen and Bahrain.
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Oh bugger you went to that?!
Not made the trip to the new stadium yet. Shame on me
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Definitely go - even non-Spurs friends I have who have been there for other things (like the NFL) have said they hate to admit it, but itās immense.
I was at the last Man U game at the old stadium, and the first Palace game at the new one. I havent missed a Champs League game at the new one yet, although donāt have the time to dedicate to weekend games. Largely try and attend any that are midweek
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One hour ā¦ totalā¦!?
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I try and see them once a season. Although I didnāt last year.
Last time was at Wembley. Thrashed Everton 4 nil. Jan 18 I think
Iāve finished for the day, my quads and back canāt take any more. 
I know that feelingā¦Iāve a six month reprieve in the new place, but looking forwards to numb fingers, knees and muscles I never knew existed.
Itās a different kind of ache.
BUTā¦we are immensely proud of what we achieved with this one as our first ādoer upperā
Hopefully you get the same satisfaction 
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Second long run of the day done. 17k plus 18k at lunchtime. I think that counts as a long run day. Still had that good feeling. A little slower but not by much
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A nice Double run day, @Matthew_Spooner
I used to do
16km AM
16km PM
Itās a great way to build up to the longer runs.
Just remember form, gait and all that jazz in the second run.
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Iām not sure about proud. I sent my mate, who is running the 10km on Sunday, a txt saying ā I fucking hate my houseā. does that count ? 
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Turning out to be a decent week.
This mornings wet and windy run makes it 4 hours for the week so far. Running, Wattbike, strength. Quick snack then off to the gym.
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Rubbish from me. 28km of running only and an aching body.
1 good quality tempo road run in there though.
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Itās only one weekā¦
Iām old but hope to have lots left!?
Next week will soon be here ā¦
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Back at it after the lurgyā¦
2 x indoor rows & conditioning
4 x treadmill runs
1 x outdoor run
1 x swim
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5 runs so far this week. In miles: 6,8,6,7.5,10. This included 2 hard sessions, one moderate session, and 2 easy (including the 10 miles today at a pace 3 minutes per mile slower than marathon pace as the legs didnāt wake up).
Tomorrow I have a half marathon training run, all road, targeting perhaps 1h45m, so moderate effort.
Next week is going to be full on at work, so likely less mileage during the week, but then target a big weekend with an 18 miler at increasing pace.
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I need to qualify my post. I meant 28km for the week. 
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