Last time we went they were limiting numbers and you had to book!
(That is for the official car park though)
Ooh, Iād better check.
ETA: Just booked parking, cheers for that Adam. 
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1900m in 34:28
Busy pool but allowing passing.
Drove jome
On bike now
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3 hours spin, 1hr solo then joined 3 mates, 2 of whom are new to cycling so an easy spin up some hills as they turned themselves inside out 
The only time Iāve ever felt like a proper cyclist!!
63km
655m ^
209NP
Refereed my sons team, which went smoothly but apparently I missed 2 blatant handballs (nobody appealed at the time, which was weird). All good, lost 7-5 but it was a great game (under 8ās)
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Kona virtual 90km in 2h36:25
Petts wood 21.1km in 2h10:59
Time for bed!
80kg before the swim, 79kg before the bike, 77.8kg after the run. I didnt fuel heavily this time and only had two 750ml of water.
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40/10mile brick, that felt unpleasant at the end #cluelesspacing
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Joex thatās a full on training day, chapeau
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10k run this morning, autumn definitely on its way. 4:15 minute kās, thoroughly enjoyable.
Then an extra 15,000 steps with the in-laws and about 4,000 calories in food.
Interesting mix.
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11 x each side St Catherines Hill. 12km, 2hr07, 817 mtrs
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I have been trying to get in a groove of frequent, low intensity running, mainly in the mornings. Running at zone 1 or 2 only. Getting up and going running before work does not come naturally to me but Iām aiming for IM Lanza in May 2021, all being well. Long time off but I figured if I could get into some good habits while the days are light and the weather is good, maybe thereās a better chance of keeping it going over the winter.
On the bike Iām mainly playing Zwift for fun in the evenings & mixing it up a bit with some races as well as some steady stuff.
Did some run and bike benchmark tests recently, keeping average HR at 135bpm which I am calling mid zone 2. 10km running = 49m45s & 1 hour bike = 215W, 3.16W/kg , on seperate days. Thinking of repeating these once per month over the winter & hopefully see some sort of progression- or maybe not, in which case hey they are just more training.
Havenāt actually swum in a pool since March, just once or twice in the sea. Must find a way to get that going again.
Edit: the benchmarking stuff is based on Alan Couzenās stuff here
According to his calculator, decent* numbers for an aspiring ironman of my antique vintage and proportions are:
CTL 142 (which is not going to happen)
VO2max 62 (seems unlikely)
50m Freestyle 31s
200m Run 28s
Z2 Swim 1000m 1:42/100m (yikes)
Z2 Bike 215W (Yay)
Z2 Run 5:00 minākm (Yay)
Bike CP5 338W
Bike CP20 294W
2+hr bike 237W
4+hr bike 220W
6+hr bike 205W
400 FS Swim 5:22 (not going to happen)
3000 FS Swim 43:49 (can you even imagine)
1500m run 5:04
5km run 18:07
flat half marathon 1:27
RIght now I can hit some of the bike and run targets OK now but am nowhere near IM fit. The long bike targets for example are a complete unknown, But I guess itās some sort of yardstick to use.
(* these are the numbers for what he calls ācompetitive age grouperā, male, age 47)
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Woke up an hour ago with the absolute hangover from hell. Worst Iāve had in years.
Sat in the front room in a blanket shaking and my mate is coming round for a run in 25 mins 
Are we allowed to say āman upā anymore?!
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I need to get into the habit of running at night with a light. Something I lack experience in.
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Itās ok, swimming is overrated anyway!
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Another 100km Sunday ride for me, not too hilly with only 1300m elevation.
NP was 216 for 0.79 IF. Chatty pace pretty much the whole way. Got bloody drenched early on though, so feet were totally numb by the end as they just never dried.
Took me a good couple of hours to get into that one today after Friday left me pretty fried. Was still sucky up the final steep climb, though I ride it slowly and steadily at probably (will check later) my lowest avg hr for that climb. Turns out it was my 3rd fastest time, which is weird as I was deliberately going slow, and didnāt push at all on the lower, easier slopes. Guess Iām getting fitter! Climb is 146m in 1.1km, 12.3% average. Nasty little bugger: https://strava.app.link/3rs32avFy9
Rode an earlier climb well though. Set myself a target mud way to do it all in third gear (maybe 28). Needed a wee at the top though, and think I missed the end of the segment! 
All in all, Iām chipping away at this fitness malarkey.
Biggest week (just) for a while at 7 hrs 26 mins.
1 x run
1 x ttt
1 x hard zwift
1 x long ride.
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Managed a gentle 10k and didnāt throw up!
So pleased I got out.
Lunch now then a walk with the wife, kids and sisterās family.
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Just half an hour in the gym this morning, 3k row and some upper body stuffā¦
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11 hours with quite a bit of ( ish) faster stuff, highlight was best power for one hour for some timeā¦ plus realising that my short distance swimming is no different to 20 years ago, I was slow then too.
Low point was 5 mins max static bike then a fast 5 k t millā¦ utter shocker
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10:24 week
580TSS - bang on target
Main sessions
2 swims
3 bikes
2 runs
Padded out with bike commute to work and runs to/from pool for 6 more 20ish min efforts.
2 weeks to race day
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11h 15mins this week
Back to work and having to adjust to an earlier start at the new campus.
2 swims due to cut finger
5 bikes including 3 Alpes and the TTT
5 runs - all 10kms
This week will be my first āformalā recovery week since pre lockdown and then itāll be into a more traditional schedule, 3 on / 1 off, moving into winter as Iām back at college
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Rest day, did some gardening. Not too much heavy lifting.
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