2h15m 25km - 5:26 min/km ish.
30 minute recovery ride very, very easy
52 hours 48 minutes for January.
IM training starts tomorrow.
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Ran. Treadmill. 6x 15s sub-max sprints
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This weeks training was an easier week.
Same intensity, but less volume.
Last two days I’ve been Deadpool-ing at Pinewood Studios Futures Festival and have walked an inordinate number of steps, as well as being in character for two full days.
Feel more tired than I did last week, so today is a sofa day.
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Swimming only lightly, head pitch and roll still something to work on, but more interested in regular swimming with my 8yo which I still count as training time 
Garmin cycling vo2 up from 44 to 46, TR FTP up from 221 to 239. Feel like I’m pushing good watts at a good heart rate, feeling good.
Running only lightly, again feeling good after these short runs in a way that I don’t usually. LTHR and pace unmoved.
Lifting infrequently but up to 60kg 3x8 squats, probably switch to 5x5 now.
I’ve stopped sleep tracking, don’t think it’s a problem area. iirc had three bad nights in January, two from alcohol.
Nutrition, partly ok. Evening meals have been trashy more than usual. Might start cooking evening meals at weekends. Reduced beer intake.
Injuries, none but a stiff neck to keep an eye on. Probably lifting and laptop use.
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Went for a 6K jog, soaked again and the knee is sore 
Will do my exercises later and rest tomorrow.
Calf has eased though.
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An hour solid of hill reps this morning - not a big hill and wanted to get more from the downhills than the up to get ready for Tenerife. Pretty pleased with myself that I managed it non stop. Slight grumble from left achillies towards the end so then did 25 mins of yoga with Adriene which seems to have sorted it out.
With an hour of upper body weights this afternoon that will get me to 9.5 hours this week
Pretty pleased with consistency for the last 6 weeks or so. Let’s see if I can keep it going through Feb
204km of running this year - down 15% on last year according to Strava
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What sad fat fu@@@ these people are.
Just total scumbags
Why can’t one just happen along when I’m on the pads and flagging .. I’m sure I would find some motivation from somewhere.
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Better week this week, cold has been clearing. Had a couple of reasonable turbos but no hard runs as I didn’t want to tax my lungs with cold air.
Shall get out for a club swim this evening.
ETA, just remembered I did do a bit of a quality run when I tried out one of those progressive efforts.
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Got a reasonable long run in this morning.
24km in 2h20 ish.
Not ideal prep yesterday, small ish carb heavy lunch and a bowl of chicken and peas at tea time 6pm. Then a rock gig with some heavy moshing, home at midnight and a 7am alarm.
Forget how much runs over 2 hours take it out of you. Some 2.30 to 3hr ones coming up in Feb and March.
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Oi,
Stop showing me up on the ‘Kenyan Style’ progression runs
Although that looks like a standard, very well executed progression run, 3km warmup and then progression, 1km cooldown.
If the first km had been about 5:30 and the 3km about 5:15 it would have been a prefect ‘Kenyan Style’ progression, (much faster than mine.) Think the next one I have planned is 12km, I done 8km and 10km in recent weeks
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A bit sore today after the 25km in 2hrs 15m
Easy 90 minutes (5h50 for the week)
8km recovery (80km for the week)
Coached club swim 1250m
On this day…
1st February 2020 - bike 126km
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Sounds like a perfect 12-13 hours.
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Marathon upcoming?
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Yep, London
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Up early, 5.4km run.
79m elevation. 23:50.
Seem to have some blood on my trainers too. Worst part is that I have no idea where from.
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Snot-rocket maybe?
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No, completely clear. Mystery continues.
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3rd week of the same swim set.
1km drills to warm up
2 lots of 6 x 100m best effort with a 2:1 work to rest ratio with 200m easy BS in between sets
Week 1 - 1:28-1:31
Week 2 - 1:26-1:30
Today - 1:25-1:28
I doubt there’s much more to give in terms of speed, but if I can at least keep the reps below 1:27 I’ll be happy
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Ten hours last week
So weird training with someone much fitter than yourself ( 4 x 1 hour sessions ) he did a 38:50 10 k last week .. he’s 60 in Oct !
Flash t@@t.
He’s crap at strength though do I get my own back here .. enjoying my gym and the back is ok ish .. this is more important than any actual figures at this stage
Onwards
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“…your Honour.”
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