After 38km in two days 
and 92 minutes on the bike I was unsure about some intensity today but I recovered well so…
60 minutes inc’ 2x 12’ threshold
Progression 8km run
this session is one of my favourites…
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Casually dropped that in! Is this all your uniforms you make?
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It’s a feature called “Morning Glory” where someone comes on Mon-Thurs and picks a theme of songs.
I’m normally texting in for another feature - guessing a song playing in the background - but text in for this one before Christmas.
They called me last week and asked if I wanted to be on.
Told them some stuff I do, so today he asked about IM
He might ask about cosplay, but who knows.
If you wanna listen, it’s on listen again - 6:40am, early breakfast with Dean
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Must have good discipline there to keep upping the pace and not going off too fast 
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No lifeguard = no club swim 
(the ultimate irony of swimming in the UK)
Glad I don’t have to travel miles to the pool.
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Treadmill surely?
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It’s got elevation values on each Km.
I always used to be able to run a pretty decent prog on a flat course.
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Yeah, but it’s a garmin so that’s not saying much.
Outside and pretty flat. Looks flatter than it is because how the KM splits fall, although the first and last 2km are dead flat.
Easy to go out slow when you know the last half is going to be tempo edging to threshold (about
92% 5km pace on this run)
So about 55-60% progressing to 92% ish.
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I take it back, seriously impressive pacing 
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45 minute spin class first thing.
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You early morning machine @APM
I’m intrigued, when you say spin class, is this a peleton type thing? Or are there other humans who actually get up at 4am to do that sort of thing together IRL?
Either way it is seriously impressive
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Yeah, Peloton on demand classes. There are others doing the class at the same time, although think they are based on the West Coast in America!
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This summer I’ve managed to get the other half to agree to some time in Bourg d’Oisans.
Can anyone share some rides they’ve done in the area?
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Mine were a long time ago but there’s limited roads anyway and expect to climb! How long can you vanish for? Excluding the obvious sub 60 up ADH the telegraph, Croix der Fer and plenty of others aren’t that far.
I’ll see if any are on Strava later as I did import a couple from sportracks a long time ago.
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The Marmotte route would be my #1 must-do. A good long day in the saddle that. Saw some actual marmots on Col de le Croix de Fer when I did it.
#2 would be the ADH long course route including the Alpe du Grand Serre, Col du Malissol, and Col d’Ornon. Another decent half day in the saddle.
#3 a trip up to Les Deux Alpes
The rest of the time just keep trying to nail the Alpe in less than an hour (or whatever)
Enjoy! Jealous.
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That looks a lot like the Marmotte, snaking to a finish at ADH the side way? Will be a great stage & may be reading it wrong, but I can’t see it does ADH twice?
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For some reason I didn’t think they descend it fully but could be wrong.
You can do the Marmotte and skip ADH if you’re staying in the valley and knackered 
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