Biked. Biked a bit more. Ran. Biked.
“Race Familiarisation”
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Another spin class this morning. Still have the holiday in my legs (and lungs).
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You couldn’t do the extra 6 miles?
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Solo ride, wanted to see if I could hold a tempo power for 90min+
Very happy with the first 60, NP was up around 240w and then settled into a more sustainable effort for the second half.
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Another monster 5.5hr week for me. And another Sunday of rest.
Settled into alternate days of a 30-50min jog and a 1hr MTB/gravel ride at 6AM 
With a day off.
Asthma is getting worse 
really annoying me. Dont think a sub20 5km is ever on the cards again.
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1 hr 5 mins for me and will grow in another hour today
After 30 hours last week I feel no guilt
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Gym this morning, getting back into the swing of things.
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Nah
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Back on the treadmill for a variety of reasons.
Tired legs and some foot pain meant the 3 hours I wanted was unlikely and I have my annual 50km 2-day hike with the students tomorrow.
Got to 2 hours with run:walk and then an absolute banger of a DnB tune came on, so lifted the tempo up to threshold and above for 10 mins.
HR wasn’t looking too bad in terms of drift, so that’s one thing
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Time flies! We look forward to the stories… 
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Dipped my toe back into the club rides, just an hour with the Sunday group, and it was good fun. So much more fun than riding alone.
But it was hard.
Then turned back for home, which was no piece of cake either as I took on Westerham hill .for the first time in years. Putting life and limb at risk because I couldn’t be arsed with adding more klicks to do Hogstrough.
Nice bunch of guys. Hopefully add another hour with them next week.
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About 11 hours this week, over 7 hours of which was cycling. Ended up not doing the planned Audax for various reasons yesterday but did do a very easy paced 3 hour ride this morning with a few people from the running club. There was a local charity ride by my bike club that they were doing, added some bits on to get to 3 hours but was very social pace excluding a few climbs, and a fair few stops to regroup as well or the aid stations. Also had a few hours outside on BH Monday, rest of the cycling was on Zwift.
Running was 2:40, did a short session on the treadmill on Tuesday then the parkrun quite hard yesterday. The longer run on Friday was quite enjoyable although only 70 minutes.
There was also a few upper body cardio sessions to make up the rest. Not too bad considering we were away a few days and had almost a complete day off.
Need to see how things go with the new working pattern this week, also supposed to be giving blood on Friday which will mean a couple of weeks of not much intensity.
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20 weeks 6 days
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Highest hours for a week in the last year plus off a really poor few weeks.
3 weeks of 6.75 - 7.5 hrs.
This week…
Might put a summary of what has been going on, or how I turned it around (hopefully turned it around, had a false restart a week or so ago.)
Need to back it up now.
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And still can’t swim 
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Just shy of 10 hours this week here, including 7h15 on the bike with 3500m of ascent. Unfortunately we have just completed week 19, and that’s roughly a quarter of my total bike hours so far this year, and a over third of my ascent 
Managed 27m in the school pool too for second swim of the year (yes, I know it means minutes really)
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58 mins I would hope so… 
(Or 58mtr 2 lengths plus jumping out of the pool.)
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Welcome to my world… although you can swim but just not atm. At least I had 58min of crap swimming 2600m with some decent for me. 
Hopefully you be back at it soon.
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