Biked
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I did to.
1750m Monday 6:35amā¦ I see I posted itā¦ I forgot I hadā¦ Sad but true.
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Just a swim today as legs still trashed. Kept it reasonably steady.
15 x 100m drills / 5 x 100m off 2:00 @ CSS / 10 x 200m off 3:30 P&P
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30k ride on the TT bike first thing, then 1200m in the pool at lunch while the toddler had his swimming lesson.
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Managed to get to the gym and did some arm cycle\rowing. Also did 4*1K on the dreadmill at a fairly hard pace, feeling it now as well!
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Busy day ahead, gym first thing.
3 x 750m row, 2 x strict press, bench press, neutral bench press, weighted bridges, deadlift.
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Just 90 mins on the treadmill today. Want to have at least something in the legs for Blenheim at the weekend. Might even have a day off tomorrow
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2hr 12m 161w ave 114 bpm
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Possibly had my most feeble ever session this evening. Not even going on Strava. First session in 3 days after long workdays Monday Tuesday Wednesday.
Got in the treadmill with good intentions.
Ran 1.25km at 0% in 5 minutes.
Stopped.
Got back on.
Ran 300m in around 90 seconds.
Stopped.
Thought nah.
Had a beer.
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20 minute tempo run. 15 minutes functional fitness.
Thatās it for today.
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So you ran 1.25km at 4 min/km stopped (not surprised) and then ran 300m at 5 min/km?
Is my maths correct and did you warm-up or straight into the 4min/km pace?
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Yeah, straight in at 16kmh, plan was to thrash out the dayās frustrations but barely scratched the surface. The beer helped more 
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Mixed day of training, finished work early so about 35 minutes between arm cycle, rowing, swimming at the gym.
Then decided to do the Zwift race, mostly just for bonus XP, hung around to the end but didnāt make much effort for the sprint. AP was 250W but quite a few sustained spikes.
Then decided to go and do the Club 10, I knew it would be windy AF but was keen to support it as thereās been low numbers and I think it will get binned next year unfortunately.
Was feeling pretty tired and just did it on the road bike with standard kit. Pushed hard into the tailwind on the way out but ran out of gears on some of the return leg.
Time was a pretty slow 27:50, but power meter reckons 300W bang on 
that feels a bit high but I am frazzled ATM, although I often go better if Iāve had a leg stretch earlier 
Donāt think these 2 rides are eligible for the hour of power given there was a 2 hour transition 
Canāt see me cycling much for a week as weāre away, Iāve put it in the boot but depends if I can get an hour or so one evening.
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300W you monster 
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2250m splash about
2km felt rough binned it.
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Agreeā¦
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Not sure you can adjust that calc for hilly course - there is an incline function but I guess that is for a constant uphill?
Fun to play around with though 
True but it looked pretty flat. I think the wind is more of an issue that would make it off.
I would have thought about 38 kmph for 300w without taking the 16+km/h wind into account.
I might go and do some testing the weekend, I had forgot about this calculator.
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Find a flat out and back and back calculate your cda on the Speedmax!
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