2 laps of Tempus Fugit this morning. First at 157W (59% 90bpm), second at 206W (78% 105bpm). Mostly to see the difference in speed this gives. 32.5kph vs 36kph or 5:32 vs 5 for IM split.
Followed by easy 6km run with the dog in 35 mins. Legs feeling the 18kph speed from yesterday but otherwise a much more comfortable run than recently
Also, switched my settings in Strava to KM! Now to switch in Zwift and IRL. Whole new set of paces/calcs to learn. I’ll stick with it a month to see how I get on
I seem to be back on the bandwagon. Friday was deadlights and a 16km run at 4:40s, Saturday was 90 mins of football and a late night with beers afterwards. Dragged myself out for 29km with 19km at 4:05 (ish) last 2 I faded horribly but I was happy considering I’ve been off for about 2.5 weeks. Mondays rest day was a faster than anticipated 106 km gravel ride with 1200 m climbing and then yesterday was 16km GA run with 10x100 sprints. Was worried how the calf was gonna hold up to the sprints but managed fine.
Cheeky HM before work
9:30 / 0:30 - run / walk
Legs still feeling the fatigue from the last couple of big mileage weeks.
13.1 miles
1:34:37 / 7:13 mile pace / 124HR
Slept in until 0707, missed my swim.
Can’t say I’m too upset 
Good work!
Strong week. What’s a GA run?
Gingerbongo Attack? 
General Aerobic. One step up from ‘Easy’, according to the plan.
We need a TT showdown, you, Funkster, Sowler, Poet and YKK (when he can travel). Who have I missed?
Christ, there wouldn’t be much showing (just slowing) down. @ykk would flippin cream us all!
We’ll do it straight after he lands 
@stenard has some pedigree as well!
and @hillwall
@itom150 will thrash us all!
Plus @Tupperware and @Matthew_Spooner
I’m slowAF now.
Nowhere near 85 minute marathon shape 
Let alone 80 minutes
What’s the distance, and will it be age graded?
We’ve had this chat on the sub 17 thread. AG works very favourably towards the older athletes!
Age graded and a HR cap of 130bpm
Surely that’s the point!