In possibly the warmest hotel gym in the country this morning.
4.5km tempo run.
15 minutes weights.
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Work run club this morning - billy no mates with just me turning up
Still seeing the queues of cars on the way into Manchester at least I beat the traffic having arrived super early
9.71km
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Fuc me that wa hard.
4x5mins at 270W. Was not expecting it to be this hard, will check yesterday’s work was as easy as it should have been. HR only maxing at 160. Two pecan plaits to fuel it too.
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Swam this morning
2km of drills (fins and snorkel) / 10 x 100m Pull and paddles 1-5 descending
Turbo this afternoon
2 hour sweat fest 201W
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Double threshold and DIY (locked out of DIY thread)
Panel one cut. Needs a very little trim in top right corner.
64 minutes 2x 20’ plus Threshold (sub)
10km 45:38 – 4:34/km
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Our little one is home for Easter from uni. Little these days = 6’2 and 85kg.
We went for a run.
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I got out for a bike ride, a nice pleasant evening as well, managed 46K.
Decided to go up a local climb that has been national hill climb champs as recently as about 4 years ago. At that point I realised my front mech was seized in the big ring and it took a Bologna like effort to keep going and not fall off 
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A bit like me at Swansea 70.3, although I realised before the event and rigged it in the small ring because the hills.
Might have been better in the big ring although I seem to remember that wasn’t an option as the bike frame was fucked (maybe it was an option, cant remember, it was loads of stress) or the fact that there would have been much walking, although I passed many walking on fully functioning bikes. I was spinning out a lot and lost loads of time on the down hills and flats off them.
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Club run. Most popular group again, so twenty of us relatively tight group.
It’s all about the base. But I felt a bit of a twinge, left calf is unusual…and as I’m increasing volume decided to walk it in as soon as. To the pub. 
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Things went a bit downhill in the middle of the month, bit of illness and then a infection in my jaw/tooth. Hopefully back on track now.
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Strong effort 100s at around 1:42/100, moderate at endurance around 1:49
A lot of faffing with the goggles, my push off the wall ripped them off my face for example
Unusual to see head roll and pitch improve in the same session so hoping that’s not an anomoly.
The other stats are affected by the lane furniture.
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10 k down to 54:40 ( lol )
In a gym with three glass walls ( it was 32 today!)
Also 5 x 15 min swims trying g to get some hours in before the final blow out then home !
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Trained twice today.
5km run first thing. 21:48. 66m elevation.
30 minute HIIT class at lunch. Too many burpees.
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Recovery day.
6km easy - ~32 minutes - 5:17/km
32 minutes, very easy ~130 watts
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Swam this morning
1km drills / 10 x 100m off 2:00 (all below 1:30 which was nice) / 1200m P&P
Turbo this afternoon.
4 x 10:00 / 1 x 5:00 @ 88%
However my Boa on one of my shoes decided to break on the first rep so I had to (whilst pissing sweat) tape it together which kinda took my focus away
Replacement laces coming tomorrow, but decided to get some new shoes as well
Basically all my cycling gear / equipment is falling apart
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They send free replacements if you contact them ( not if a BOA copy obvs), lifetime warranty.
1 Like
Easy work run club 5km in glorious sunshine - fantastic
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7.5km zone two run.
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Swam
1km drills / 5 x 200m off 3:45 (1-5 desc) / 1500m P&P
Turbo
2 hours on ERG mode 200W
Brick run (first in 19 months)
10:00
7 Likes