Just for shits and giggles, I’m gonna try 10km one day over the Easter holidays
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He’s talking about running … definitely running. 
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Just need to sort out 3 hours of decent music 
Fairly sure @chickenboy pulls off this madness too
Pretty much did that with the club last night, and a 5th a bit steadier with someone.
It was an odd loop though as you started downhill and finished going up 
I’m alive is about all I’ll say.
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haha, i missed my annual 10km jan swim this year. Doing 10km twice over consecutive days kinda killed the fun for me
Want to be proud/excited for you, bit I’m also a bit disgusted at these swim sessions! Especially on own and continuous swims. As stenard said, time/distance passes much quicker with a structured session. I swam 5k session few weeks ago and thought that was impressive over-distance, longest I’ve done in a long time.
Used two days of annual leave and I’ve managed a big 7 days. Started with 6x10 minute aiming for 110% FTP. Not doable, but the fact I got close was spectacular. Since then nothing to really shout about mostly Z2 just constant backing it up each day. Fitness up 70-79, fatigue at 106 but still feeling ok. Another mini-training camp planned for end of March.
Still not got rota for my next job April-July on A+E. Had accepted the rota may put a stop to structured training but it’s currently being re-written and looks to be a lot lot friendlier than what my colleagues have had to do.
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6x10 at 110% sounds disgusting!! Fair play on that. Was that on a trainer or outside?
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I do not believe that workout would be achievable for almost anyone, certainly it would need very long recoveries. If @Chriswim got close then his FTP is too low.
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Even a single 10 min block at 110% makes it sounds like FTP is slightly low. I think 5 min blocks at 110% are tough enough!
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That was basically the point. I questioned it the night before, but coach convinced me to give it a try. Afterwards when I’m insisting all the science says it’s impossible he agreed and explained. I haven’t tested for a while so this was a way of proving I have progressed, whilst also a way to see how react when failing.
Is the biggest thing missing from the triathlon online coaching model is actually having a physical coach. Not only for instant feedback, but also being able to set sessions where athlete doesn’t know what’s coming next to challenge the mental side of things.
For context I managed the first 4x10 around 108% before slipping back towards 105%, with longer and easier recoveries between.
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But your runs have an elevation of less than 10m in that there London Town.
I’ve got to super plan my intervals, which makes it super boring.
I LOVE running through Tatton Park to see all the deers and birds on the lakes (so long as they’re not making a noise), then down “Millionaires Row” (Strava segment name) peering in the gates at the cars and houses
I basically tell myself that the upside to religiously sticking to 3x10 mins @ FTP and 5*5mins @ 110% FTP is that although unimaginative, does pretty much wipe out the need to actually test or do something bonkers like say 6x10mins to failure in order to spot where one’s FTP is at.
Speaking of, just about to go and do 3x10mins on the turbo
I have more than that on the “hill” back up from Battersea Park, but in general terms, yes, fair point.
I am fortunately that I can easily run pancake flat, or reasonably hilly (for road running, not trail running obvs) all on my doorstep
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After a weekend on the beers…
Monday: 2 x 4K on the rowing machine in the morning, followed by a hard 3k in the evening.
Tuesday: slow 9k run on the treadmill
Today: Hard 5k run this morning, 1.5k swim (as 2 x 400, 2 x 200, 2 x 100, 2 x50) at lunch!
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I’ve not done a 5k race since Park run about a year ago. However, we had a 5k, hill reps set on the training camp in Lanzarote, it was basically a 1km loop with 500m gentle incline, 500m gentle decent. I ran 18:29, which is 52s faster than my 5k PB. I basically ran at the pace i use for VO2 Max intervals, and held it for 5k. Ran the same pace on the uphill section and used the downhill to recover. Anyone else find the running on a rolling route is faster than a flat course?
First race Sunday, but
#zerotaperhero…
Hoping for 12 hours+ this week, first sub20 5k last night, the hard bike straight before made it a different ball game than last week, but nice to see some sort of leg speed.
Cheers @JibberJim - great reply.
I’ve now got my “old” 70kg 6 year old times, then my “80kg” 2019 onwards ones for PB.
5km PB LTS is 17:07, current era is 17:58 (?)
And yes, I can’t get motivated for a parkrun or a 10km…a swim maybe.
Depends…aren’t you near a canal?
Some of the Hackney Wick canal, to Angel, St Pancras, ZSL and Primrose Hill is quite “trail” for London.
Then you can go up Primrose Hill to Hampstead Heath.
Loads of decent pubs on that route, too 
It depends. To eek out every possible second of potential, no. But to facilitate a good chance of a pb without being perfect (if it’s not already punchy) then yes.
On the flat, like an hour attempt, you need to get the pacing right from the very start. Overcook it slightly, and it’s just going to be a gradual slowdown as you never get a chance to recover. Similarly you can easily undercook. On a rolling course, you can knowingly hit the ups a bit harder with the security of the down to come to recover.
I also think I do well at rolling, as whilst I’ve adapted my “engine” over the years, I still have the legacy interval endurance from my American football days. So when running, I seem to recover quickly if I do get a rest, or the terrain provides some respite.
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