ā¦This is a complete sentence.
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I went for 2 hours inside before work (in the conservatory as well, watching the squirrels and birds in the garden, house shades it until about 10am.)
I expected it to be grim, but at 5:45am is was actually perfect, two fans, didnāt turn the third on.
Wouldnāt get away with it this evening though.
2h ā 168-170w 120bpm
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Had a nightmare in the gym.
All prepped for 3 hours. 2 x 1.25L bottles, gels, 900ml bottle with ice. Podcasts. Headphones.
Started off and even after 10 mins, was hot. Not a problem. 9:10 run / 0:50 walk.
Good prep for Frankfurt as itās always warm there.
Hour in and calves a little tight. Had to do the stop/start of the treadmill as it doesnāt have marathon mode enabled.
90 mins in and Iām the groove, but my feet feel weird.
Turns out I was sweating so much Iād soaked the belt and I was slipping.
Couldnāt manage another 90 mins of that, so jumped to the next one and quickly rubbed the sweaty one down.
15 mins later and itās the same problem on the new one.
Quick pitstop to the changing room and then outside to try and finish the run, but no way of carrying any fluids so after 40 mins felt carrying on would be a mistake.
Jumped in the pool for 10 x 200m P&P
Will have to think about what to do about my long run this week
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āYou can please some of the people all of the time, you can please all of the people some of the time, but you canāt please all of the people all of the time.ā
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Inside was hotter than I thought, only got halfway through before stopping to get another litre. Walked straight into a family row. FML.
So outside was the answer I shouldāve chosen.
Not sure about a club run in this though.
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I have sadly binned my run.
Unless it gets cool quick. It would be okay if there had been a slow build of heat, but this isnāt that, it was 16C a week ago here, now still 32C off a high of 33-34C.
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Yeah popped outside into the shadeā¦fuck that
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It is a shame, i really want to train but it would be more harm than good.
I like a bit of heat training but what is the point when it will be 18C next week or 16C the week after.
There is a trend of more hot periods thoughā¦ last year was the first time I hit 80% plus heat acclimated, then when to Spain and hit 100%
I did a run! Another big, slow 5km from me.
Have battered the body this week though with DIY, gardening and surfing. Back seems to hate it all equally, but itās not feeling worse I donāt think.
So Iām just going to carry on doing whatever and just deal with what comes. Maybe some rehab will help! 
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Another sweaty spin class first thing.
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Did not want to do anything today, despite going to bed with good intentions. Just woke up feeling bleurgh.
Headed out as it will be hot in Frankfurt, so a bit of heat training is good.
Tried to keep the intensity down and just focus on drinking and snacking.
Bottle refuel at 2 hours and then just over 3 hours.
Again, like yesterday, could have carried on, but likely to detrimental affect. Still got a few more days to get some miles in.
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Technical run
Heel kicks into runs, then runs focussed on heel raise/lean/hip ext.
20 paces seemed too short/just getting into stride so after a while extended to thirty
Holding a hat and litre of water got in the way a bit
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11 days to go? Coal is on the fire, blowing on it now will burn the coal before it is needed?
Or more traditionally, isnāt the engine built by now?
Youāve put a hell of a lot of work in, enjoy the rewards.
2h10m - 166w - 117bpm
- Split 1: 165 W @ 116 bpm
- Split 2: 167 W @ 117 bpm
- Split 3: 168 W @ 117 bpm
11km ā 61min ā 5:26min/km ā 121bpm
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4 and a half weeks.
Meant more my half term break.
Blenheim is in 11 days, but thatās more of a training weekend
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How long before a big race/event will you not gain fitness from the training? I.e if you do a long ride 1, or 2, or 3 weeks out, at what point does it not benefit you, because itās too close? I thought about 2 weeks, but tbh I donāt really know much about exercise physiology.
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Ah okayā¦ that makes more sense.
Usual rule of thumb was always 2 weeks I think, certainly for long training rides or runs.
Then drop it right down and do a few short efforts to keep the legs awake.
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What about if Iāve got a āBā race, but longer goal of an āAā race? Tapering for 2 weeks for a B race would affect the training progression towards the A race a few months later.
E.g Iāve got Slateman half in 18 days, then IM Wales in 15 weeks. I was going to do a race prep session on Saturday (pretty much full distance for a 70.3 in all 3 disciplines, 2 weeks + 1 day out from said B race), then take it steady over the next 2 weeks, but not cut back too much, then perhaps have 2-3 rest days in the week before (seemed to work ok for Fred Whitton). Then I can get back to normal training, without having spent 2 weeks having easier sessions. Iād like to do a longish bike on the weekend before, not for fitness, but more to ride my TT bike for long enough as Iāve left it a bit late to adapt to it, but feel pretty comfortable on it tbh.
I know itāll affect how fresh I feel for Slateman, but tbh Iām less focussed on doing well in it, more being confident with longer tris again.
Does that sound reasonable?
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