Quick cafe stops them!
Looked like only an hour?
That average speed is gravel-esque due to the climbing!!! 
Mightily fine Tour du Peaks 
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Yeah quick stops, knew it was going to be a long day, everywhere was so busy too. Had to abandon my planned stop at the Monyash dairy farm as the que was huge 
. Was steady away due to the climbing, wind & just wanting to be able to make it round.
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Opposite end of the scale to Doka, but I went on my first ride today in god knows how long. 60km flat (only 400m climbing) on the cyclepaths with a couple of mates. But my legs are smashed! 
Paltry power output. Legs as weak as a kitten. Rained most of the time (typically sunny now!). But great to get out and about.
That’s 3 x runs and a ride this week!
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Still managed just over 10 hours this week despite a complete rest day and reduced running. 6.5 hours of cycling with quite a bit outside and a hard Zwift effort in the race on Tuesday.
I did put a bit of effort in at the parkrun yesterday and did a 7K brick today at what would have been 1:39 pace after a 75K (fairly easy) bike, wouldn’t have kept that going much longer though.
90 minutes of swimming.
Probably be easing back but see how the weather is next weekend as I might get out, or be in the garage 
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Saturday 15k easy run with zl
Sunday am 6k easy run with zl
Sunday pm 30k moderate bike
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9 hour recovery week
Oulton bashed me about a bit and my calf was stiff for 3-4 days after it ( still don’t really know what happened there to be honest ?!?)
4 swims
Bit of boxing
One spin
The same just less effort and volume.
Back at it this week
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Trained twice today.
30 minute spin class first thing.
At lunch, functional fitness inspired.
3.5k hard treadmill run.
4 continuous sets of bicep curls, military press, kettlebell thrusters, kettlebell sumo squats.
Shattered.
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Easy 40min loaded gravel-ish ride this morning.
Walked 3kg of curtains into town for about 1km to get taken up (strength? Right?) then another 3km with the dogs.
Then went to Bank View Cafe for the first time in 11 years for lunch. Then walked 10km around Langsett and over Midhope Moor. Dogs on leads was NOT much fun 
Channelled Colin Macrae for the drive back over The Strines, nipped into AlpKit to spend my dividend vouchers (bought a spork and some dried food), then adopted my best Tommi “Makkinen” Peeps for the route home
Only 35mpg for 100miles today 
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5.4km run first thing.
24:08. 76m elevation.
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1hr bike 6x4mins vo2
1hr run, effort varying wildly but averaging endurance
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Monday 6k easy run with zl
Tuesday am 14k run, 1st 6k easy with zl, the upped the pace a bit, but cut it short when I felt a tightness at the back of the left knee.
Tuesday pm 2 * 4k bike commutes to the bike workshop
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Functional fitness workout at lunch.
1.2k run / gym / 1.4k run / gym / 1.6k run
Gym was continuous sets of push press, kb thrusters, kb deadlifts.
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Recovery-ish swim set,1600m
Breast
CU drills
IM
6kick switch drills
IM
Kick drills
200 FS
6x50 pull and paddles
200 FS
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Wednesday am 6k easy run
Wednesday pm 1hr Beginners Climbing course
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Busy day.
Up early, 30 minute spin class.
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Endurance set this morning
Those 500s are easy pace, only 47 strokes per minute. SCM but I’m hoping that’s a benefit to my IM effort/pace.
——-
Bike lunch
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200 w
Av hr 151
68 kg bang on this morning ( so zwift weight 65 ish)
Felt ok on very stiff legs
Into 15 mins at 10 kph t mill ( at least my calf didnt go this time… like Monday and last Thursday !
Onwards
Happy Easter
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Rowing jokes welcome ..
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