Nice
About 3km of swimming this morning (Garmin issues)
Up to gym for plyometrics and leg work
They’ve got rid of some of the boxes so had to modify a bit
1 set up to the red/grey
2 sets down from blue, up to red, down from red up to blue
1 set single leg onto blue
1 set up to the red/grey
Super slow leg press x 2
Slow calf raises
At work did super slow chest press, row, military press, pull down.
Then to finish me off tonight
90 minutes on Zwift
233W NP / 0.71IF / 109 HR
11 Likes
No cyan tshirt?
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Nah - that’s be too much 
I like the ASICS tops over the Nike ones, plus this was £9 from the outlet 
I really like Asics clothing for road running, my years old black Asics hat is my ‘go to’ and the short and long sleeved tops I got in 2019 at 75% off are still going strong and very comfortable.
I have one pair of their road shorts and like them also. Good brand IMO.
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Yeah - but they’ve changed the liner in some of the shorts now, to a weird mesh material, instead of smooth, so it chafes my balls 
In general, I’m moving away from included liner shorts, they’re a bit hit and miss. I’m a bigger fan of separate liners now.
I have some Nike Pro liners and was using some Sodico ones that are cheap but don’t last. I’m testing the Runderwaer long undershorts today with the Tribe shorts, will report back.
If I want a very light short with a liner, I always use the OMM Sonic, they are recycled plastic and weigh the same as a gnat’s dick.
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Yeah, I wanted to get some liner shorts to go under my see through Tri suit.
I was thinking of Tri shorts, but the double chamois, however thin, might be a bit much.
Also has the added benefit of being able to do a change for the run 
Zone2 run this morning 45 minutes.
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Super easy hour on ToW stage 2, trying to flush thursday’s TTT out of my legs before an IRL SPOCO TT tomorrow.
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Colourful.
2:45 on the TT. Mostly in position…
Hour up on last week. Shoulder and undercarriage much improved, neck is in pieces.
4 hours till lake o’clock 
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Very nicely done 
Lovely !
9k steady treadmill run yesterday morning. Then…
I went swimming last night. First time since December and second since September.
How, on earth, I managed 1,400 with a 1:38 average/100m pace is beyond me.
The worst part, I genuinely felt that I could have carried on for a lot longer (didn’t, Lane was getting packed).
This morning, half an hour recovery on the bike.
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Weekly total for me:
Bike: 39km- 1hr30
Run/walk: 80km, 9hr10, 1,520 mtrs vert
Strength: 35min
Total: 11hr15
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