How do you actually manage it? Is there some setting on your watch that tells you average pace in the current km?
I always end up going too fast too soon. Am determined to give it a go now though!
2 Likes
Going to try to get back to running (slow and short) 6 days a week. Slacked off recently, time to carve out half an hour a day (night).
4 Likes
Youâve been running/tri all these years and havenât worked out how to use your watch?! 
Yeah just set the fields to avg pace for that km/split (e.g. on ultras I set the split to be every 5km instead).
If youâre really clever, it can even tell you how far youâve run!
3 Likes
Now you mention it I do vaguely remember that from an old forerunner⌠will fire it up 
2 Likes
There is, however this is an effort based session.
Start really easy (mega easy) and progress, finish thinking I could do another KM 5 seconds ish faster.
Getting in tune with pace and how it feels is a worth while skill.
Sometimes its 10s per km slower or like today turns out to be a bit quicker.
2 Likes
I actually put some effort in on the Tempus Fugit iTT tonight, been a while since Iâve done anything like and already regretting it 
legs were a bit shaky
About 280W for nearly 30 minutes, gotta start somewhere!
9 Likes
It is a great feel good session.
It also helps that the first quarter is like a warm-up, you start to feel like you are drifting along as the pace picks up.
Iâm sure its a way of getting some kms in at decent pace with a reduced risk of injury, and ending the session feeling confident and good without going really hard, fast but not feeling like its an very hard effort.
4 Likes
You machine, I could only rustle up 240W and it was an effort too. Wonât be troubling you up Bologna in the near future
1 Like
You weigh a lot less and are aero IRL, less of a problem on Zwift though!
I did that for a 25M TT last year, I thought I was going to fall off the bike tonight
1 Like
Not sure itâs a lot, especially as I seem to be wearing a âwinter coatâ right now 
Noticed halfway round that my bike had somehow reset from Tron to the basic level 1 thing, no fair, was putting out 3.5 Wkg and getting passed by people doing 2.8
2 Likes
6k easy run
45 min turbo MyWhoosh - Step Up Sprints
3 Likes
Iâve maxed out the Spesh Tarmac with addons now and starting on the Cadex TT, similar thing that level one is slower than the pimped version!
1 Like
How I feel when I see @APM & @gingerbongo training early doorsâŚ..
5 Likes
4:30 this morning*
5 Likes
Believe it or not I follow someone on Strava I used to go to school with that makes APM look like heâs having a sleep in 
he canât actually run in daylight very often!
One of my favourite memes
5 Likes
60 minutes - 2 sets of 3x 2â ~280 watts VO2max ish
13km with 5x 20-second strides 5:29 min/km overall
7 Likes
am 6k easy run with zl
pm 9k run - 2k warmup, 10 reps of Campion Hill, 2k cooldown
9 Likes
First run of 2026. 5km / 33mins. A bit ouchy but not too uncomfortable.
11 Likes
Lots of different types of exercise required apparently.
9 Likes
30 minute spin class first thing. Absolutely solid.
7 Likes