Nice FP, good going there👍
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Doesn’t lok slow to me, partic over that distance
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That is okay for this time of year and back on the road IMO, in fact slightly more than okay.
18+ mph, I always think 17.5mph is good this time of year for 50 miles plus.
Summer and focusing on cycling, sub 19-19.5mph for a 70+ mile ride is disappointing.
13 hours this week
Theee spins mine hyrox sim
2 x boxing efforts
A lovely easy outside ride
A very hard indoor 3 hour effort that I have failed the last few times ( 2000 cal target ) managed it this week av hr 157.
Today was a run I’ve done countless times 10 miles ish ( 15.73 kms IIRC?)
Balls out from the get go ( too hard ) an actual all time pb at the turn around and boy did I suffer on the return leg, crazy hr, jiggling hamstring and generally questioning my life choices
1:09:35 so 4:26? Kms ish.
Av hr 164
Max 179!
Hamstring stiff, food and two ciders now why do we do this shit
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Thanks Anna, I’ll do 9/10km with the club tomorrow night, then one or two 6km leg looseners and that’ll do me before the Hundred Hills 50km on Saturday.
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136km 
this week.
Most ever, not sure if that is my limit but its very close. Of course it depends on life stress and recovery outside training.
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That’s impressive 
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19.5 ish a day average.
Nice !
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Double bike ride today, had a steady Zwift early on as I thought the GF wanted to go out, she then changed her mind so I made the most of the weather for a very easy pootle later on. AP was 151 so very easy. Wanted to swim but was tired and I know my stroke just breaks down and it’s a bit of a pointless struggle.
That took me over 10 hours for the week and included a full day off on Monday when I was still suffering from the half. Only the second time since September and the other was at Christmas with the F500.
Nearly 5 hours of running after the long run yesterday, just over 4 cycling with no real efforts and managed a massive 1 hour in the pool, I said I was building the swimming up slowly 
Probably be a bit lower this week as nothing long planned and away for a few days at the end of the week so probably some short runs.
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Despite having a knackering weekend of garden clearing and DIY we had a last min change of plans and I was now gonna take the eldest to her swim training. Shoulder and elbow and back were really sore today from heaving that tree about.
Was going to go for a walk for the duration like I did last week, but at the very last sec I chucked my running gear on! 
Ended up with a surprisingly good run despite averaging one run a fortnight at the mo!
Ended up doing 14km with 540m elevation, and that included a fast(er) km on the seafront to finish it off. I wasn’t going flat out, but I wasn’t holding back. Could feel the lack of mileage for sure. But was pretty chuffed with how the legs coped. They’re battered now though!
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Sunday am 6k easy run with zl
Sunday pm another sunny 30k spin on the bike
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After a 11km recovery run yesterday back to a bit of intensity today.
15km with 10km Tempo
- 3km warmup, which was 2km steady, 2x 200m at the main set target 10km pace / 200m off steady, then 200m easy
- 10km Tempo (target 4:35 to 4:40 per km)
- 2km cooldown
Main set 1km splits…
- 01 – 4:38 /km — 7:27 /mi
- 02 – 4:38 /km — 7:27 /mi
- 03 – 4:36 /km — 7:24 /mi
- 04 – 4:37 /km — 7:26 /mi
- 05 – 4:37 /km — 7:26 /mi
- 06 – 4:37 /km — 7:26 /mi
- 07 – 4:33 /km — 7:19 /mi
- 08 – 4:34 /km — 7:21 /mi
- 09 – 4:34 /km — 7:21 /mi
- 10 – 4:31 /km — 7:16 /mi
- 10km in 46:00
Still a bit of soreness from Saturdays long run, I was surprised how well that went, nice little warmup helped.
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60 minutes including 36 minutes tempo
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6km easy runch, 32.45
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Went to the gym with bad DOMS from the last time, tomorrow think my DOMS will have DOMS
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Snap.
Runch
Easy 6km 32:09 (guess my average HR)
Afterwork…
17km 5:30 /km (ffin freezing, blowing an icey gale)
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Back to it. Still not 100%, but well enough to do something.
Yesterday, 20 minute spin class.
Today, 3.5k treadmill run followed by 10 minutes of weights.
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Build back steady, make sure your ready take the training stress.
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Every Dom I have known was a total tw@. One an Irish drunk psychopath, and the other just evil 
. Oh? not some one called Dominic thats socially bad.
Anyway I dislike most DOMs based on my experiences. 
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