It’s recovery week, I’m probably doing more than I should … feel like I’ve wimped out on the 5k.
Too snowy / icy here
100km on Tempus Fugit
2:32:17
224W / 0.86IF / 1.01VI
106HR
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Good man.
12k on the treadmill, very comfortable pace.
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Was meant to be doing an easy Zwift this morning but after battling a migraine last night and waking up to very aching legs after my 5km effort, it can wait until later.
12km on the rower - 4x3km at consistent pace across each set. came within a 0.2sec spread across the 4… 
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A rare 10km effort for me this morning.
I think only the second time I’ve ever tried to run a fast 10km.
Organised to run with a mate at 8:30 - plenty of excuses up my sleeve. Up at 5:30 with kids, one too many glasses of red last night, NYD 5km effort… I could go on!
Any way badly paced but a huge learning experience I hope - Strava has me at 40:02 felt redlined at 5km slowed for km 6 and 7 then had a little word with my self and tried to pick it up to finish strong
I’ll take that as a 2021 bench mark and can hopefully crack on and build from that
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Great job on the 19:07 / 20:55 negative split!
Very nice, that’s speedy!
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I know. If I wasn’t running with Si I would have sacked it off after 5km 
Standard run
6.35 miles
44:20 / 6:59 mile pace
128HR
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That’s a good effort under the circumstances, plenty to come.
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Do you think you would improve… a lower hr would probably mean a trip in an ambulance and your run speed is very impressive… if you had rest days?
From the very very fast to the more steady amongst us, most seem to have one a week.
I’m a big believer in one a week, but I’m an even bigger believer in do what you know works for you.
You must taper for full distance races?
I HATE 10ks. It’s the ultimate worst distance to race.
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Did a 4km walk with the family looking for a house that was for sale on Rightmove.
Then my intention was to do the Black Cyclist Network ride but I lost connection after 23mins. Started again on a solo ride and everything was fine. So I did the Serpentine 8 badge.
26.6km, 54.10, 239mtrs, 233 av watts.
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How did it go? I’ve done a few 3-4 x 3k’s on the C2, taps into an odd engine.
It’s not flat out efforts, but also not quite long range distance efforts.
55 minutes of S&C.
6k on the rowing machine (4K, 2x1k), followed by upper body explosive work.
It’s an interesting one.
This year has allowed some variation in the usual model to see what works.
If we look at markers such as resting heart rate, then there’s been no issues there
Was listening the That Triathlon Show about whether a build/recover model was better or a more consistent load per week.
Even when I’m running most days, there’s still some variation in the intensity, albeit mostly Z2.
I do have “easier” days and when the pools were open, I’d have say a Wednesday with just a swim, so the legs get a rest.
As you say, it’s seeing what works.
This year I’ve not been injured and seem to respond well to an 80:20 approach.
Also, a “little/often” approach as opposed to bigger sessions less often
I’m interested to see how the people that are racing on Zwift 3-5 times a week do when we go back into the real world
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Week 1: 8h 17m
| Bike TSS | Run TSS |
|---|---|
| 338 | 148 |
| Bike Hrs | Run Hrs |
|---|---|
| 6h 21m | 1h 56m |
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18km run this morning… set off at a good pace, had to slow down as my running partner (who is usually quicker than me) was struggling. Overall felt like a fast + easy run… you know, those runs when it feels fast, but somehow you are floating over the ground: avg pace was 4:12/km which is awsome. 5km in middle was faster than my New Year Day 5km effort.
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