It has been quite humid of late; around here at least. Got back from my Bergen run this morning and I was 72.4 after drinking a pint of water, and drank on the way around.
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After a humbling day yesterday, I smashed it today. Took a crown on a long, very popular segment today. 7.5km west to east rollers, wind assisted, But HR was 14bpm higher than my second best time ever (and I have done this segment 62 times). PB was 47 seconds better than my second best, and also topped the leader board. I have ridden it wind assisted before, including on a TT bike, so as a personal record this means a lot to me.
Strange how the legs came back to me. Also took a huge PB on a local climb on the same ride. Dropped from 5:18 to 4:47. No wind on this one as it ran S to N, and was tree sheltered, but my slower effort was hampered by two horses I had to stop for, and my power was actually a touch lower this time, so I think I have a sub 4:40 in me for this climb.
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What a difference a day makes âŚ!
They should write a song ⌠oh wait
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Week done
17 hours.
Main body was 2x 5 hour turbos with intervals in the last hour ⌠not as bad as it sounds but still pretty bad.
First OWS of the year and pace wise went well.
The rest was core, stretch and static leg power work out.
Stick at it.
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12km warm up on Zwift, then a group ride for Three Sisters.
61kms, 2hr40, 957 mtrs, 172 av watts.
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Pretty lame weekend for me in comparison to a lot of people.
Did about 62k on the bike yesterday with a couple of decent climbs, then 6k easy.
20k trail run today, steady pace and got caught in a thunderstorm about halfway, I went to the cafe and had a spare T-shirt which I put on, it had stopped by then.
My cycling has really ramped up in the last 10 weeks, although Wattbike miles donât always count as the same on the road.
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12 hour week here, thatâs about double my usual but have been on annual leave.
6 rides in 6h42, 164km with 2530m elevation. 3 on the road, 3 on Zwift.
6 runs 5h33, 63km with 675m elevation. 2 easy on the road, 2 easy off road, 1 interval session & 1 tempo.
Swimming, whatâs that?
Back to work tomorrow. Will probably manage about 6 hours training next week, which is my average. Work cramps the training a little more than Iâd like, but make weeks like this one all the more enjoyable. Plus the weather forecast looks good for day off Wed 
possible coastal bimble.
Have a good week everyone
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3.5 mile run first thing, hilly course with 6:40 minute miles.
At lunchtime did a 3k row, followed by some upper body stuff.
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Chalked up just under 14 hours
3 runs. Should have been 4. 2 short runs, one my usual loop and one exploring the local nature reserve. Relaxed half marathon yesterday. 4:53 p/km and Iâm pretty pleased with 136 bpm avg.
5 days cycling, 4 on the turbo with a good bit of variety. First Zwift crit race, couple of group rides and the 3 sisters route with some efforts on the climbs. 174 kms on Saturday. Round trip to the in-laws for a bbq. Not a drop of rain all ride and really enjoyed the ride back. Left theirs at 6 and had the early evening sun and lanes all to myself. White down lane at 150kms was tough on the legs though (especially with a few beers inside me)
Really enjoying my weekly swim too. Forgot my bloody watch this week but did 3 big laps for 2250. Starting to feel like Iâm remembering how to swim.
Easy hour planned on the turbo this evening. Also have a window for a ride on Friday. Seeing if I can sneak another 100 in
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Like this one?
https://www.rapha.cc/gb/en/shop/waterproof-frame-pack-medium/product/BFP01MDBLK
Seems like the world has gone gravel mad!
That sounds AMAZING!!!
Yesterday, for Fatherâs Day, thatâs all I wanted - to sit in a beer garden/terrace and have a bad overpriced pint and an overpriced burger 
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Yes, but not that expensive! They originally come from bikepacking rather than gravel.
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The Week That Was(not)
4 rides: a single speed ride into town and back (2*20km), hilly ride that was cut short of elevation by drizzle and fog (73km 2.5hrs, 700m), 40 minutes effing and blinding at Zwift, 4.5hrs 131km on Thursday - first 90 minutes were dry and bright, last 3 hours were miserable as sin. Was meant to be 250km, this was the second time Iâve tried and failed at this (meeting some pals on Wednesday, forecast is 27 degrees, so may be able to do it, if I donât pass out first!)
4 runs: All easy, 30min, 30mins, 45mins, 1hr hilly (to the top of the Edge and back down - really hammers the quads)
Swimming?
Iâd paid for an OW session on Thursday, but totally forgot about it (yes, I was attempting to ride 250km, then go swimming afterwards, why not?)
I can no longer be bothered to drive 20 minutes for a 30 minute swim - so will just wait until the pool opens again.
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3 Rows - 1.5hrs
4 Bikes - 124km - 5hrs
3 Runs - 24km - 2.5hrs
9 hours total
Did a double brick session last Monday (B/R/B/R) but only counting that as 1 of each. Reminded me why I never do duathlons!
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Road to Sky:
31.6km, 1hr46, 1,063mtr, 186 av watts.
I did hit 659 watts on the descent, mostly because there was a guy 1:22 ahead of me at the banner on the way down and he was pumping 3.0 w/kg, so you know how that goes 
Managed to take him but it took me all the way to hairpin 20 to do it!
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I âplayed the game yesterdayâ
Rode up, then let my virtual self freewheel down
13hrs 11min last week
2 swims - 9km total
6 zwifts
5 runs
Nothing groundbreaking or tough, just grinding away
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Bit of a crap week for me last week; was a bit under the weather 13th/14th and basically fell into a pattern of âwoe is meâ self pity that was accompanied by a shocking amount of Punk IPA, and visits from the fine folks who run Deliveroo.
1 Run (50 minutes)
1 Turbo (30 minutes)
1 Ride (1 hour, split in two, with a couple of hours having Appropriately Proximate Beers with a friend)
This week the Trainer Road plan is relatively high in hours (6:30), but all quite low intensity, so Iâm going to go straight back into it with a smattering of running and see how that goes. Depending on how things are with work I might see if I can get a few hours on the road in the evenings.
Feeling back to rights, HRV and RHR are heading the correct direction again, seems the only thing holding be back now is between my ears.
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OWS.
Eccy Delph
Much colder this week, got crampâŚ!? Too much red wine last nightâŚ!?
And goggles steamed up �!
3129 M in 60:48âŚ
Not bad after a heavy weekend.
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Last week was a write off for me. A combination of working too long and then DIY