Trained twice today.
Gym first thing, 20 minute treadmill run at lunch.
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Iād loosely planned on a 4 hour bike ride today, headed out and it was getting fairly dark and threatening then started raining a bit after 45 minutes. Stopped to put a jacket on and decided to change the route a bit so if the rain really set in I could get home in about 30-40 minutes. It did eventually dry up and the sun was quite strong.
But the route change reduced the time and I was riding round extending it to 3:10, so jumped onto Zwift for 40 minutes when I got back. Not far from the 4 hours I wanted but was feeling pretty sluggish after over 10 hours in 4 days, and still less than 72 hours from donating.
Will be very easy for a few days now.
AP for the main ride was 191W with a low HR.
IF 0.78
TSS 191 
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Treadmill run first thing.
Easier to hydrate/refuel and given how knackered I am, easier to pull the plug. 9:10/0:50 run/walk
Headphones were dead so was subjected to the horrors of the DL gym bros 
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Crazy.
2 hours on a treadmill? My God man. Horrific.
Anyway, 30 minute spin class first thing. 20 minute tempo run at lunch.
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Do you have a fan on you? The biggest blocker to me on the treddie is heat and humidity. Iāve done over an hour a handful of times, always been an absolute slog.
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When Iām using the one at work. Yes.
David Lloyd there is a slight breeze from the air con, but basically itās a sweat fest, but good prep for hotter races
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I cannot go that long on a treadmill without something to watch on a screen with headphones - even then not managed more than a half
Turbo
3 x (12 x 30:30 @ 120%)
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I had a podcast I was looking forward to listening to today
Saving it for the 3hr session now 
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Had a fairly productive last few days:
Friday: 30k ride first thing.
Saturday: 28k ride, 2.5k open water swim, 5k run, 26k ride.
Sunday: Sprint Tri: 400m swim (hadnāt swam other than the day before, for 11 months), 18k bike, 5k run in 1hr04.59, came 18th, which I was fairly pleased with. Plus 13k ride either way to and from the race.
Monday: 19km trail run
Today: 30km ride first thing, 1200m swim at lunch when my son was having his swimming lesson.
Really need to start swimming, as Iāve got a half Ironman in a little over 3 weeks and IM Wales in 15 weeks. Hoping to get 1 open water on Saturdays, and a shirt pool session on Tuesdays.
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Thatās the spirit. Youāre one of us!
Congrats on the big weekend, thatās a lot of training.
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40 minutes shared between the arm cycle and rowing was it for today. Needed an easy day and the knee is a bit niggly.
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For an Ironman prep? Seems a long way but suppose youāve done enough to know what works for you?
Nice.
I entered Slateman on Sunday too. Not sure how much prep Iāll achieve in 3 weeks with one of them on holiday, but managed 2 hour ride with 4x20 ~85% FTP when motivated on Sunday. Then sacked off planned run Monday and did some gym, stair climbing and 1km uphill 12% on the treadmill. That quarry hill looks brutal at 2km at 10%
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What is this, 1970s rock and roll?
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I need to suffer
Plus Iām gonna be out there for much longer than 3 hours.
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What distance have you entered?