So…I did my easy hour recce last night.
Who turned on the central heating? 
21 degrees at 1830 
Started wheezing, needed my inhaler, felt hard, but I was only running at 5:30/km 
11km 1hr 133bpm (so nowhere near @funkster)
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Got out after LO went to school. Did a road/trail with some hill repeats. It was trail but short so I ran up and walked down.
9km, 56mins at 6.14 pace and 156mtrs. Might go for an easy 7km later ahead of a big one tomorrow
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BikeErg 25mins 180 watts HR137
RowErg 30min r20 HR152 7022mtrs
RowErg intervals 9no 1min40sec on 20sec off 1:57 splits HR 174 Stroke rate 20
Pushup 3 x 15
Kettle bell squats 2 x 12
Kettle bell press 3 x 8
Situp 2 x 10
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5 mile run home from work
Knackered from first day with the new lot.
10 miles in the legs from the morning
5.12 miles
35:05 / 6:51 pace / 126HR
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Little bit of Friday tempo
2 * 4km at just under 4 mins/km , so target half mara pace.
Felt really, really hard… Work to do.
Another 1% on runalyze though, now 22%.
Then a little tandem with Mrs FT, which also felt quite hard at least from the front seat.
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2/3 the way there though with an 8km sesh!
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4 mile run this morning, 27:22.
Will do a swim tonight.
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10x2 mins running with a 1 min walk break. Just about comfortable enough to keep going and no major reaction afterwards, which I’m taking as a good sign.
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Does running from Embankment station to the BFI IMAX in jeans and big old trainers count as speed work.
Jubilee Line was fucked so mad scramble from Canary Wharf to get here in time
Film not started yet
I’ve done enough running today
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Did you fall over? You’ve ripped your trousers 
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They’re just old.
Got no money to buy new ones as I spend it all on Tri and Cosplay
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Back on the rower in the dark hours.
Target was 7km in 30 mins x 2 with a 5 min break in between.
29:25 and 29:30 totals.
Av hr 155 and 157, so quite low for rowing, having a brand new model D?
Higher up black one, with a better screen, really helps.
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Did a @funkster and ran round London.
Bit of sightseeing
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100 min Zwift - 63% FTP, avHR 94bpm followed by 6km run with the dog. Had to stop a lot with the dog so 6min/km moving speed includes plenty of walking backwards
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That’s a solid session, you had plenty of time to spare on both sets. What stroke rate are you rowing the longer pieces at?
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Must have been boiling!!
29km trail/road. 3hr16 and 260mtrs.
It was a run in three parts. 22km first, then met family at Parkrun (not sure what we ran as watch was in trail mode. Then a couple clicks to the coffee shop.
Intention was to make it up to 40km but I’m really out of sorts, which is a worry
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Roasting (see the Ninja thread)
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Ran a negative split today probably for the first time ever. Just at local parkrun, but still. Bit of an experiment, plan was to set off at half marathon pace & get 5 seconds per km faster each km.
Target was 4.00/3.55/3.50/3.45/3.40 = 19.20 although in reality I suspected km4 would be slower as it’s a twisty narrow trail through woods.
It was close:
Km 1 - had to hold back, 3m58
Km 2 - still felt very measured, 3m56
Km 3 - let the throttle out a bit too far, 3m48
Km 4- technical bit through the woods, 3m55
Km 5- full gas to the finish, 3m39
The novel thing was the feeling of being in control & having another gear to use, at least until the last km. Normally I just go (too) hard from the start, & slow down progressively, even if I try to start steady by feel.
Despite starting steady, the time of 19.16 for 5km was within 20 seconds of PB on this course.
Glad to have done this little experiment & will process what it means for half mara pacing in 8 weeks. An even or slightly negative split would be like a dream, after all these years of getting passed by leprechauns and pantomime horses in the closing miles.
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