Nice work.
What lead into the red day on Monday?
Good job not going crazy in the first week. I do that nearly every year, was down 5 hours on the first week of last year, so did a better job this year.
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Blew the doors off at the last weekend of 24 instead 
Well, five hours over the weekend.
Well done keeping a lid on it.
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Bike over reading ?!?
Fake as the ladies boobs on the bike next to me ( sorry to anyone who has fake boobs)
I’d like to think I could get near that but not with an Av hr of 138.
More importantly back is ok !
THIS IS NOT A ROWING MACHINE !
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Still don’t know how you row so far 
Your hands must be tough as rhino leather
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You do know that I’m actually going to have to do a long long row this year just because of you duckers !
The distance numbers will be a lot less, watts .?!? No idea really
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To me those watts are way too high; others may know better.
In a few weeks I am going to have a go at one of your sessions on the watt bike. Essentially 2.5 hours 80k/50mile. I would expect the watts to be around 140 which to me seems realistic based on a similar outdoor ride of the same distance on a very flat route.
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Yeah they are too high … for sure
I managed 36-37 kph in outdoor races last year and they were much bigger efforts than today.
But the same as Ginger bongos plastic weights
Assuming no more “ slippage “ from the bike I’ll just do harder efforts and record the numbers.
I’ll never have a power meter outside so they are pretty irrelevant I would always ride to hr.
Everyone thinks it’s a fucking rowing machine anyway !
Good luck on your ride I lost my access to a watt bike last year
They would be much lower on that
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I dunno, 3W/kg seems plausible to me (it’s good, but so is averaging 37kmh on the road).
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Indeed,it completely depends on your bike power meter, your cda and the bike route/elevation.
207W NP would get me through some 70.3 routes in 2h40-45
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If the Hr was 155-158 + I’d be having fighting talk with the pencil neck doubters !
However at 138… there just bollox …
my bike split at Oulton was 12 secs slower than the year before but my hr was 13 bpm lower ( costed down all the hills)
I’m enjoying indoor cycling, the results in the summer will be what they will be.
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6/1 am 6k easy run with zl
6/1 pm 25mins strength training
7/1 am - intention was to drive to Edge Hill for a run to get some vert, Waze reported lane closed near Offchurch, signs said Flood, got there and there was a van stuck in the flood blocking the whole road, so turned back to try a different route, that was also flooded so gave up and headed home. Went for an offroad run around Newbold Comyn instead, tried to find every route up and down the hills I could, eventually got bored, but managed 428m vert in 12k,
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Trained twice today
30 minute spin class first thing.
5k treadmill run at lunch.
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I sacked off joining my running group this evening.
After cycling to work in parky conditions, having a short lunchtime run in hail & cycling home in sleet I’d used up all my resilience 
.
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Being back at work is making it hard. I woke this morning earlish but felt so tired I couldnt get to the DL. Then had no chance during they day. Evenings are always busy especially now.
Going to have to get to bed earlier and get up early.
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I couldn’t really drag myself out at dinnertime and wasn’t going out after work when it was getting icy again.
So did a 3/2/1K session on the dreadmill at ~89 minute half pace.
And now my leg is tight 
so it’s probably the garage if I can coax myself in for a couple of nights.
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Spin this morning
Went ok till the stand up bit … back didn’t like that
Knocked it right off
60 mins av hr 104!
Pm
11 press ups per min for 45 mins
Back … perfect ( weird I know)
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Ran with the club tonight, dropped another group level in an attempt to satisfy the easy run police.
Lots of standing around, then running a bit too fast.
Is my Strava selfie subtle enough @fatbuddha @GRamsay …?
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Nearly everyone runs their easy to hard and their hards too easy.
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6km leg loosener for me, 33.02
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This… is true for so many people in so many sports not just running.
Recovery is recovery I guess
Pity it took me 30 + years to fully realise it!
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