2 x 20 minute spin classes. Shattered.
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I’m just getting over a chesty cold so today’s ride was a lot harder than typical for such a short jaunt 
. Nevertheless, amazing riding. This is the start of regaining some bike fitness.
I only took one photo, in Ruta Verde, Caimari, my fav cycling cafe of all time.
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I feel ya.
Full of snot and crap in my chest
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As above, still full of cold and coughing my lungs up.
Felt crappy for most of the ride, but 10 weeks to go, so gotta suck it up
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30 minute spin class. Wasp landed on the screen in the last few minutes, certainly made it more interesting.
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Nothing in my legs today but I still did a hill. Rebuilding fitness day by day…
I should probably stop and take some photos whilst actually riding, but a bit like @Poet I don’t like stopping mid-ride except for a nice lunch.
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Club 10k race. Beautiful sunny morning, and a fun run - great to see so many out.
Went out too hard. Pared back too late. Gave up. Still, not much slower than last year. 56:59.
I was aiming for 5:20/km, picking the heels up and consistent forward lean. But I was going too fast 5:00s. Heart rate around 170 for 28mins, leading my group and as the second person started passing I decided to can it. Walked a bit then ran it in relatively easy, still trying to pick up my heels where I could.
So not an amazing race but a pretty solid threshold workout 
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Still got a stinking cold, combined with staying up to 2am meant not a great ride today, but still got out.
15 1/4 hours this week which isn’t the worst given a day and a half off with cold.
Hopefully it sods off, but the weather is still looking chilly in the mornings and windy in the evenings 
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Managed to get out for about 4 hours today on the HGV, it’s hard work with a heavy bike, rubbish tyres and mudguards 
AP was 180W, NP was slightly higher but I was feeling it a bit later on, quite a few months since I’ve ridden that long.
Takes me to about 11 hours this week, nearly 9 hours of cycling though after the triple ride on Tuesday. 2 hours of running.
I’ll take that, at least the cycling should be getting a bit better, will try and do a bit more running this week depending on the knee, and shouldn’t be having 2 rest days.
Shoulder still isn’t ready for swimming, and 4 hours on UK roads doesn’t help it get better!
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12 hours
2 x 1 hour bikes today ( hit both targets)
First hyrox sim were I ran 4:45 kms x8 a 1800 m swim in 33 mins, 3 x one hour spin clsssrs
Lots of core weights and a boxing session were I was crap ?!
A steady week
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Did another 130km ride today, same as 2w ago. I’ve changed my gearing for the Fred now, with chainset 46/30 and cassette 36/11. A 30/36 low gear is much nicer on the legs on really steep climbs and saves them for the end, compared to the 34/34, which I thought was already quite low. Same speed as 2w ago, even though I had my winter light gravel tyres and wheels on, which usually slows me by about 1.5kph
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Another late night and still chesty cough, meant today’s swim was a bit meh.
1km drills / 5 x 100m off 2:00 (under CSS) / 2km Pull and paddles
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Another three hour ish ride yesterday. I aimed far a flat one. It was all I had left in my legs and sore bum! Rest day today, so just a gentle 2k swim and the sauna, and I then I might go do a long day on Wednesday.
Funny thing: all the way back to the hotel I was giving it some as I’d had enough, and I was wondering why I felt so stretched out on the bike. I was thinking crikey the reach on this 58cm frame is excessive. Then whilst sat at the pool bar enjoying my post ride victory beer I noticed that the seat had slid itself all the way back FFS 
. So I’ve cranked up the T25 to 100Nm now, bloody thing.
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Just had enough to do a bike last night.
3 x (8 x 40:20s @ 120%) although I had to drop in a couple of 30:30s to finish the set. Can see the effect of 10s on my HR
Ran to work again today.
An early visit from the Gingerbread Man wasn’t fun. Was only 15 mins from home at the first twinge, but had to divert at 6:45am, despite being a 1km from home 
Felt better after that, but not enough fluids to compensate, as even though it was chilly, was still sweating loads
Will see how the legs are about running home
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45 minute spin class at lunch. That’s ya lot for today.
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5 mile run home.
Managed a (very) cheeky Royal Flush after noticing the first 3 were just getting quicker.
Last two were harder as there was a nasty headwind
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Knackered
Not sure if it was the exercise or the eating that exhausted me more, first time I’ve managed to get over 600g carb target
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Swam this morning.
Still coughing so kept the intervals shorter.
1200m drills / 15 x 100m off 1:55 (CSS and under) / 1km P&P / 4 x 50m off 1:00 P&P
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4 hour out and back to Orient. I couldn’t face returning via the old Soller road then the Puig as it would have doubled the vert and I just don’t have the legs currently . The Orient and Bunyola climbs are always nice and quiet, and Orient is a lovely little village.
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Somehow squeezed two sessions in today.
30 minute spin class first thing.
30 minutes of circuit training at lunch.
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