More FTP building for me this morning. Up another 18W to 220W. Hit 143bpm so only about 15bpm to play with before I max out. Very pleasing to see how quickly the bike fitness is returning
9 Likes
Still got sore Achilles but not seeming to affect pace š¤·š¼
7.66 mile run
53:53 / 7:02 pace / 123HR
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12km easy tester. I could feel my quad twinge a bit, so I put in 3 1min walk breaks.
I still ended up with an av pace of 5.42, so I think Iām just running too fast. 
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Enough during a long weekā¦
Oulton park duathlon announced
25/4/21.
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Lovely day down here, so got out for a nice and steady 20km, with a good mate for a good chunk of it. Really mild weather, not much wind, good company and running in daylight. Canāt ask for much more than that from a runch.
Numbers were looking decent as well which was a positive.
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75mins on the road bike to pick up some steerer spacers from a pal. āEssentialā
240W NP. Barely broke a sweat 
Loved it.
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1hr bike 4x7mins vo2max but I couldnt hack it after five minutes, switched it down to sweet spot/threshold
Dinner came early so Iāve accidentally cancelled my run:
Enjoy the Saint Patrickās crac!
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Slainte 
I managed 73K outside today, cool northerly which was behind me on the way, more of a struggle on the way back but still a nice ride.
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55 minutes S&C, as 4.5k rowing (broken into intervals). Followed by weighted bridges, jumping squats, standing military presses and side plank.
Then, at lunch, a steady 1.5 mile run.
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Woohoo. Test run this morning to see if my knee is better. First run in a month. Progressed from 9:30 min/mile up to 7 min/mile with no issues. Well apart from high HR but thatās expected after a month off. Feeling good. Onwards
14 Likes
Sadly the reverse for me
Zwift last night with less pain
Foam roller / weight calf raises / stretches
All fine
Woke up this morning
Achilles a bit swollen
Tightness when I walk
Pain at the top of a calf raise
Found some more knots on the roller
Grrrrrr
16 x 1:30 swim cords (15 secs off)
Will try a gentle turbo later
7 Likes
Treadmill fixed!
Dec 27th-Mar 18th out of action, canāt quite believe itās working again. New ācontroller boardā, or something. One of the resistors had burned out, apparently a batch of Nordicās had the same flaw.
6 Likes
on the rower today as sacked yesterday as it was my birthday and I CBA
3km warmup; 3 x 1km sets increasing pace by 3 secs/500; 2km warm down on high damper
eeee - thatās better. needed that to burn off the birthday food and booze
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Happy birthday for yesterday 
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ta!
1 Like
2x30min sweetspot @311W early doors this morning. Ouchy legs
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79km hilly ride from sea up onto moors. Alot cooler on the moors.
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Fuck me this is getting hard. That deadlift was not easy and starting to wobble on the overhead. Squats hard for a week or so now but I seem to keep going soā¦
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I was intending a turbo but have felt really out of sorts all day with a headache and feeling tired all day.
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Tired after 3 night shifts. 12k run with 5 tempo intervals. No escaping the wind out there!!
8 Likes