I reckon I’ve only been up that side of Newlands once. Seems wrong!!
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Sneaky watt bike session in the middle of the night.
Basically it’s in a cupboard so the cons can’t turn it into an e bike and make good there escape, no fan, red hot and no air…
One 500 ml bottle which was empty at 26 mins or so.
What doesn’t kill you blah blah blah.
At it from the off, no warm up … hardly needed it TBH.
Good points.
Better result than last time when I was 2 years younger and 3 kgs heavier.
Stayed aero on the home made tt bars for the whole 60 mins.
20 min pb…it’s the only 20 min recording so has to be a pb!
Bad points
Av for hour 3 w per kg
Av for 20 mins 3.43? Ish w per kg
Hr was too high
My watts are crap.
The end.
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Errrr I think this all may have something to do with you being locked in a cupboard Harry Potter
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You may well be right. I guess it doesn’t really matter at the end of the day. I’m clearly in better shape than I realised, and have improved from last summer. I just need to keep the 2 x ftp’s separate and make sure I’m working hard enough on the turbo, backed up with enough outdoor riding to be able to come up with an accurate 70.3 power target.
It did take a lot more out of me than I realised though. I was shattered all day and went to bed at 8.30! Out like a light! 
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I think some people say they lose around 10-15 watts on the turbo. Like you say, it’s fine if you’re aware of it!
I was knackered after my ride yesterday too. Slept like a log - did not appreciate the pre 5 am wake up from the kiddos 
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Luckily I woke up early on Sun, it was Mrs GBs turn, but I thought I’d give her another hour in bed before I went riding as I was awake anyway. That meant she took this morning, so that was a bit of positive karma paying forward!
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Yeah I was a lazy git yesterday. Had planned to recce a local TT course but slept in. Was pretty lucky to get out in the afternoon!
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7.5 hours for me last week. Missed my second planned run on Fri/Sat due to family life and stuff, but no worries there.
3 x rides for 4.5 hrs
1 x run 1.5 hrs
1.5 hrs yoga and S&C
I think the yoga and S&C is going to be really important for me to try to stay as injury free as possible. Especially as i spend so much more time sitting down in a bad office setup at home than i would have in the office (walking across campus to meetings etc).
That sort of week, consistently would work well for me i think, with that one extra run session in there. That’ll give me a good structure, and then drop anything else on top as an opportunistic session. Swimming will have to do one for a while! haha
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It will matter for some adaptations, because you’re expending as many calories, your body won’t need to build the systems to deliver those calories, does it matter to performance which is what really matters of course, that will depend if any of those things were limiting you - almost certainly not.
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15km straight row this morning - no warm up, no warm down, just a straight 15km
arse is killing me!
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Steady 12k trail run. Ice on the cars this morning. Blazing sun this afternoon.
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55 mins S&C.
Rowing, 3.5k followed by 2x0.5k.
Then bridges, barbell squats, press ups and side planks.
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80 minute Zwift
Almost zero twinges from the calf / achilles
HR a little higher still post vaccine
220W NP / 0.67IF / 108HR
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Beautiful mild and calm evening. Got out with a mate for a 13km run. Was expecting the legs to be dead to the world, especially on the hills but they were fine. Clipped along at a nice steady pace, chatting away and came away with sub 4.40 average.
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Good to hear 
14 weeks!! Could be worse… could be 12 
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Just under 12 wks to SDW100 and I haven’t run since Saturday!
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14 k at normal 5:05 kms chatting bubbles all the way… hr a touch lower, it’s coming !
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