Easy 45 on Zwift,
New bar end shifters on and working, so will be able do the race on Sunday
Put the new DIY TT pads on the race bike. Some issues need addressing
228W NP
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An IRL race??? 
Yep.
Am actually very nervous
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Which one are you doing?
I think Iāve missed itā¦
Marshman down in Kent
HIM
Pretty much pancake flat
2 loop bike
4 loop run
Some prick in 4%s won it in 2019 by 5 minutes and beat the next 45-49 by 38 minutes
#only42finshers
#notastrongfield
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Is that a typically self-effacing way of saying you are the defending champ? Have a good one. The volume and quality and consistency of training you have been doing, I reckon youāll have an hour on the rest of the 45-49s this year 
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He was talking about himself ?
I did think that was rudeā¦?!
Or it was his mate ?
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Kinda
As I said, itās very much a local race, so I treat them very much as glorified training sessions.
Not really done any proper SBR since arguably this race in 2019 as IM Frankfurt that year was a puncture/heatwave
Weāll just see what happens really.
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Yeah.
Twas me.
I am a prick.
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My mate came 3rd and heās quite handy.
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You donāt come across that wayā¦
You seem like a nice fella.
There arenāt really any pricks on this site to be honest.
Hope you defend your title and we want to see the cup!
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Thanks dude.
Will just go, try and execute the race plan and see what happens
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Bike intervals were 5x5mins at 106% FTP - hard but doable. I struggled on the 4th intervals for some reason but not the 5th. I think I was distracted by the plane crash underwater scene I was watching (No Remorse).
Run intervals 4:20/km (7x1min) was very hard, 3:52/km (5x1min) was fucking ridiculous. I was seriously worried! But I made them so I should stop being such a fucking wuss and get my shit together.
Swim intervals a solid 1:35 +20s so happy with that.
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Good luck mate 
Your after it youā¦!
When you racing ?
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Soon I hope! 
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First OWS since August
New lap layout.
About 585m per lap.
4 laps done with 30 seconds recovery
9:34 / 9:42 / 9:28 / 9:33
So all about 1:37 per 100m
Which is depressing given pace in the pool
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Donāt worry, I started out at that, just takes a while to get used to it 
My training?
Woke up feeling sick 
But the wife is out today, so HAVE to ride today.
Couldnāt eat half a slice of toast for breakfast, the dog loved his one and a half slices.
First 10km and Iām pedalling squares.
Feel crap.
Second 10km and feel a bit better.
Third 10km, try a banana. NOPE.
At 40km, try some BetaFuel gag.
Cue another 50km of slowly sipping it.
Manage 500ml.
Call it a day and spin home.
DizzyAF as soon as I step off the bike.
Whoops - probably shouldāve stayed in 
96km 34kmh
204W AP / 216W NP
133bpm ave / 149bpm max
(135bpm is start of my Zone 1!!!)
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After my 3x600ās in the pool last night, ran 4x1 mile first thing.
Body now tired.
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