After a long week at work, and a lot of short sharp exercise to relieve stress, I’m shattered today.
Managed a hard 4k on the treadmill. That’ll do.
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Achterbahn on a group D ride
1hr51mins
Tough course with 2 decent climbs, forced into low cadence on some sections.
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2 hrs 30 round Delaware with Mrs T on her bike and Oska the dog
Only 69 TSS though according the Training Peaks ?
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4km trail walk with family, that just happened to go past a detached house that’s for sale! 
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Did that 35km loop again, third time this week, both the other two times it was 1:09:xx this time 1:05:14, what a difference a west wind rather than an east wind, although the fact they were
192 AP / 212 NP 1:09:09 136 HR
181 AP / 201 NP 1:09:58 137 HR
218 AP / 236 NP 1:05:14 145 HR
20% extra watts to go 4 minutes faster, including what should probably be a better wind direction.
The good news is, I could ride harder, my HR settling around 150 when riding on the long flat sections rather than the 140 from the other days, a few tiny bits of intensity and things are starting to improve.
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Having not run at all this week, I thought it would be best to swap my social Sunday ride for a run again.
Medium long 25.5km on a glorious morning.
Averaged out weirdly at 4.16/km, and I went through half mara in 1.29.45! Totally coincidental as I trotted over to exmouth seafront, ran 8km at 3.40-45s and then trotted back home.
Whilst the session was encouraging, I’m still so far from my premium run fitness levels. The pace was biting at about the 7th km. Could’ve held on for 10, but it would have really impacted my next few days, and for what gain?
Ran an 18.15 5km in the middle of the interval. I reckon I’d squeeze a 17.30 at the mo, but doubt I’d be able to do much more on a proper 10km race effort.
Oh well. The road back to full fitness is both long and winding! 
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Very nice. I’m the same with riding now. I seriously doubt my FTP is above 200 at this point and the loger I stay off the bike, the harder it’s getting. Club is going out for 84km at 1.00 but I doubt I’ll go.
They have an easy Monday eve ride for 38kms and even that’s a struggle when I do go. I’m hoping to rebuild over winter but all my eggs are in the ultra basket at the moment. It’s all gotten a bit depressing when I look at my cycling these days. 
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Treadmill hill workout 40mins
4 x 5min 10kph at 10incline with 2:30 easy between.
150HR
20min RowErg UT2 session stroke rate 20 4464mtrs
136HR
1 x 8 pull up
1 x 22 push up
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Plan was to have a rest day. then I thought I might go for a lazy 10km, then I washed both cars, polished the glass and pumped all the tyres. Now I’ve gone back to my original plan. 
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Fasted 20km sand & sequoia race this morning and then onto the 15km London Loop so I could get an hours/35km ride before a 5km brick run. Pretty happy with 20.10 for the run and knowing isn’t at race pace.
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Friday fudged up (slept in, then the school run)
Saturday, cinema locally was not showing Free Guy, closest other one was 1120 showing, so no parkrun for me (wouldn’t have been home, showered and there in time)
Great movie
Brother then came over.
Massive carb fest at the pizzeria
Too much booze
Up until 2330 
Overslept, no Sunday jog.
Massive full English breakfast.
Dog walk, met my son, went for a burger.
Another Dog walk.
Just got back, knackered.
About 8hrs for the week in four days.
Bloody great weekend, again 
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Relative lie in and skipped the lake swim
Got my arse in gear and left at 11
171kms
5h:42
2k elevation
215ap/255np
1 litre of water
1 latte
1 Pepsi max
1 brownie
1 portion of chips
Beer earned
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Rested today but the weekly total was:
102km run/walk, 12hr25 and 1,235 mtrs vert.
Bike- 0
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Good choice, should be getting on the outside of one or two of those shortly
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Been a testing week at work, but just about managed to bully myself into getting the 3 key sessions done:
- Intervals on Tuesday with my usual partner in crime, 7*800m at 3m33/km
- Tempo on Saturday, 6km at just under 4mins/km in a longer run.
- Longer run today, 2 hours-ish steady in zone 1-2 and mostly off road with my son.
Everything else super slow and easy, for a total of 76km. Couple of zwifts mid week. Feeling a bit of fatigue now, but nothing a few good kips won’t sort out.
Haven’t managed to keep off the sauce very well 
Hoping for an easier work week coming up. 7 weeks until Leicester half marathon.
Keep it rolling folks 
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Mixed week for me as well, a stupid glute niggle has meant only 25K running from 2 runs and no parkrun yesterday.
184K on the bike, real\wattbike, with a couple of hard efforts including the TTT on Thursday. Did another shortish race tonight and the legs felt a lot better than this morning, although slightly less power.
Still hoping the cumulative cycling might help towards a marathon, the run this morning was quite tough going after the 10.
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10.5 hours
Including 2 x 1 hour static bikes, one hour swim, some rowing and first boxing session for a few weeks.
Steady away.
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New week !
500 m row intervals all bang on 2 mins, with 60 secs rest.
Was hoping for ten … just kept going… managed 25!
Average hr for session 149, so more to give, I’m crap at rowing, but I’m improving.
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Just under 16 hours.
Obviously my jaunt down to the seaside gave me a bug bump. Hoping to get back in the groove moving forward. Kids are back to school/nursery and our weekly routine should be set for most weeks. I think this is the first year since having kids that they’ve really affected my consistency over the summer. That and a few social things over most weekends.
Daily yoga has been a bit of a revelation though. as per yoga thread, getting 20 minutes in before bed each night. Really helping my hips.
Hopefully all the cake that’s been around is gone and I can shift a bit of birthday excess too!
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Looks like I will be running a lot this autumn
3 October Trail Run Einsedeln - 54km 3500m
31 October Swiss City Marathon (Lucern)
27 November, Saintelyon - 156km 4000m
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