Pretty easy 45min session on the turbo to replace bike commute now not allowed into work again.
Going to the public swim session later, it was Ok before Christmas but not sure what New Year will bring; probably be like human soup for a few weeks until they all fall off the wagon.
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âClean the gunsâ is a visually further down the list somewhere.
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800m reps this morning at -4 made it interesting but got it done and now the bike set to get done. CTL is 10 points higher than at the same point last year so just need to keep up the momentum.
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Montez des barricades, et tenez bon! 
Zwift FTP builder.
Week 1. Workout 1.
5 x 4mins at 72% FTP.
Mixed it up with Some under and overs.
Long WU and CD.
âTwas okay.
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Surely that is only doing anything if Zwift has your FTP inflated by 125%?
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Agree 72% sounds low - whatâs that about 215W?
@Poet have you sampled the pure joy of Emilyâs short mix yet?
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5km run at lunchâŚ
As 1.5km easy, 1km hard. Then repeat.
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Zwift has my FTP at 241W 
Which might be right, but I doubt it.
It was a foundation ride, to get used to workouts and the Zwift structure
ETA: That FTP was set last night after a fairly busy long weekend and was first exercise for 60 hours. It was a ramp test, which I always under perform at.
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Iâm trying to map out sessions in an average week.
If I did a 1 hour threshold bike (aka zwift race) on an evening, is it good/bad/other to do a run interval session the day after?
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I think its finding out what works best for you. Interval sessions back to back is probably not ideal. But for some it would be fine. It also become very difficult when trying to fit everything in.
I found for example if I went to club track session on a Wed evening, then my Thursday morning swim would be impacted and very likely I would get cramp in my calves. So I moved my swim. They also say best do your long run at the weekend, the day after your long ride, so you are running on tied legs. That just didnât work for me.
So try it. If it doesnât feel right, change it up
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Not a good idea, and not good training imo.
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It works for some people as my session last night was a 40 min/29km Zwift race at 88% of FTP and this morning the interval run set was 6x800m intervals @3:35-3:40 km pace with 90s recovery. My bike set tonight was over unders consisting of 3 lots of 5 x 40s 120% and 20s recovery at 55%
I believe it builds up tolerance although I technically havenât had an off season so more of a build phase as such as the worlds was November and I am 10 weeks out from my 1st A race for 2022.
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A hard steady hour on the bike doesnât smash up the muscles in the same way as a run interval sess? In fact it almost sounds quite Tri specific- a sort of brick with a sleep in the middle.
A combination of my work schedule and my training buddyâs schedule meant that when training for a half marathon recently we did run intervals on a Tuesday evening and then I did my weekly long run 12 hours later on a Wednesday morning. Probably not ideal but I guess you have to play the cards youâre dealt 
could have backed off if any niggles I guess
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Thanks 
Iâll give it a whirl and see how I get on. Zwift session tonight, so intervals tomorrow!
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Move, day 3. Much more pleasant. My kind of yoga.
No real exercise, in office and pool wasnât open , late home straight to pool not swimming. Maybe tomorrow
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3.8km pull and paddles
1:00:37
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Oh man, sorry to hear that. Rest upâŚand be sensible
This 2 week Christmas break has ruined my daily routine. Slept past my normal workout window pretty much every day.
Back to work tomorrow, so hopefully get back in the swing of it.
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First pool swim* since October. Ignoring the water had turned to treacle, it was good. 1500m mainly just concentrating on feel and position in the water.
*which means that since the beginning of winter my open water to pool swim ratio is 50/50. Not sure Iâve achieved that before.
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