Quick 5km this morning. Now I’m off to the Lindt outlet to buy my weight in chocolate !!
Edit: Okay I lied, I only bought 10% of my body weight in chocolate!
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6.5km on the rower this morning. was supposed to be 5 x 6mins but I sacked the 2nd of those as my bowels needed attending to so did 4 x 6min
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Just been for a jogette in the 3C sleet because everyone said that was a pucker idea in the “yes or now” thread. Also because wife wanted to, bizarrely.
WAS NOT NICE
Your all wrong 
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Have decided to jump back into TrainerRoad for a bit. Ive missed the structure and want to see if this adaptive training works for me. So straight in with a ramp test this morning 
Ive lost almost 30 watts over the last 10 weeks, but no real surprise there. Then did an easy 45 minutes after.
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Similar here @wheezy
9 weeks where I mainly just ran, then 3 weeks of very little, back on Zwift FTP seems to have fallen from about 270W to about 240W
Think project FTP might be the next thing here
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Yeah, I think I’m just going to build up my ftp again. Admittedly, I’ve got no real cycling goals next year except potentially LEL, so like you, it’s just going to be a thing to do in and of itself over the winter.
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Steady hour in the garage on the AHDR group ride.
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I was gonna go on Zwift, but we went snow hunting instead 
‘Twas waaayyy more fun.
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Hoping to see what’s what on the moors tomorrow, looked more like slush at Blakey Ridge but I’m probably heading Osmotherley way.
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Slow and easy today, put a decent dent into the C2 holiday challenge.
RowErg 5k
21min 26sec
147 HR
Stroke rate 20
SkiErg 5k
21mins 52sec
155 HR
BikeErg 20.5k
45mins
155 watts
137 HR
Treadmill 5k
34mins
HR 140
Incline 3
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Just a 30 minute spin class at lunch. Mind you, that was hard enough.
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Went out for a ride outdoors. Legs were smashed from the get go, as been quite a hard week for me.
Commute on Tues (normally work pretty hard both ways, 1 hour each), zwift race Wed and zwift TTT on Thurs. Also an easy run on Monday.
Also managed to fall off my bike. Was too busy gazing around at a junction trying to work out where we were. Looked up and my mate had stopped. Cue a slow motion clip of his back wheel and down I went! 
Wrist is a bit sore now where I tried to break my fall. Muppet!
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TBH, a road bike outside is the last place I’d be today. Shadows can hide ice pretty well.
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75km ish 3 hours ish.
Outside.
Photo on the weather thread 
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Nice 13 mile run and even though it was cold I wrapped up well and actually enjoyed it 
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Aerobic endurance 3hrs 20mins, even with two fans blowing in a cold room this was a sweaty session. Changed my shirt a few times, could have done with a change of socks too as I had hot spots on feet after 20mins.
10km Row,
10km Ski,
20km Bike,
10km Run
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5km treadmill run. Still felt the IT band. 
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closed the week off with a very enjoyable 8.5 mile run this afternoon… bitterly cold, but was well wrapped up, and didn’t feel a bit of it.
That’s a tad under 7hrs of good base work again this week, with Garmin notching my VO2max up another point as a bonus! (yes, I know its only an estimate, but the trend is still informative, if not the actual number)
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Just the 6km walk today with LO. Just trying to rest my achillies enough to get going again but I have no idea when that will be!
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I feel your pain, back is still the same despite numerous trips to two different Physio’s / osteos
Guess I’m worn out, it looks that way to be honest… after all the graft it’s no wonder to be Frank
My tri days are probably over.
Take care pal
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