5 hours 
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Thatâs only about 40 times longer than our session last night
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Rode outside 
Not training, but still 66TSS
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60 something km ride from coast up onto the moors, around and back.
12 degrees down here, stiff breeze and 5 degrees up on moors, a bit chilly.
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Another hour of S&C.
Rowing: 3k hard, followed by 3x0.5k.
Then weighted bridges, barbell squats, barbell standing shoulder press and some core work.
Physio said I can try a small run later in the week.
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Thatâs good news 
hopefully itâs healed.
Could only bare 30 minutes this evening. Been a long day. Just finished Emilyâs short mix on Zwift.
@NickBerry - thatâs a punchy half hour eh?!
I think itâs been around a year since I last did that workout. The last 3 minutes at 115% are awful. Loud music and loud language saw me through
Emily
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Yeah I did that one last week after reading @NickBerry little report!
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Saw that GB! Did you complete it?
I have tried about 8 times but not managed yet. Think Zwift maybe has my FTP wrong, the hard efforts are at 330W which kill me. That said, last night managed 320W for 8.5 mins so maybe just need to drink a can of hard and do it.
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I did yeah. Tough but manageable, which also makes me think my ftp figure is a tad soft.
Another 17km off road for me tonight. Legs were as stiff as a board though. Which made navigating the rooty, uneven ground tricky for me and my mate. We both almost stacked it a number of times.
Headwind all the way back and now, 15 mins later, Iâm still struggling to type as my hands and forearms are frozen!
2 X hot cross buns, some crisps and a slice of toast down so far! 
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Just seen your power data on Strava. Machine 
360W for the efforts?
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365 but I could only muster 355 on the last one
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âOnlyâ
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Well I did say I had a hard day 
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The only person that loves Emily is Bagpuss and even thatâd change if he did that bloody workout.
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Hour in the wind/drizzle
Left Achilles a bit angry for some reason, so will be working on that calf today
8.17 miles
7:20 mile pace / 121 HR
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Did 30 mins on Zwift at 230W 136bpm.
Piece of pie.
Just gotta do that for two more hours 
30 min spin down now
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Got my arse handed to me yesterday by this new-fangled Zwift thing⌠Itâs a âRevenue Kick Offâ, so hours of sitting and listening to people talk how everythingâs great etc. etc. thought Iâd try out Zwift and take on this âPretzelâ route.
I did not correctly account for how long 97kg of me with my terrible, terrible capacity for generating power would be SLOW. I also had to hop off to join meetings a couple of times (with teams not in the RKO).
Anyhow, legs feel suitably trashed today. And I didnât finish this pretzel thing.
I didnât realise the last session of the day would be a âteam buildingâ thing, where having cameras on was not ârequiredâ but was pretty much necessary to make it work. Since it was 7pm by then I decided just to roll with camera on, and continue to ride⌠there was some surprise!
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11.5km on the rower this morning
5 x 2km with 2mins active rowing between. each 2km - 500 @ 24spm, 500 @ 26, 500 @ 24, 500 @ 26.
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Nice session 