@Sowler Hope it gets better soon. Good job you caught it early 
Ha! And I thought you were going to tell me that the rest of the UK is like this too!! Windy here today, I presume you have similar weather in Winchester.
Itās hit and miss around here, some stretches of roads are pretty bad but itās not that bad compared to other areas.
Yeah very windy here, I have to cut the grass later, should be interesting!
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Finding routine hard this week, not particular reason why. Moving workouts around my calendar instead of JFDI.
I need to Goggins it.
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First endurance CSS swim since I set my new pace.
Warmup
8 X 200m at CSS+5 
16 X 25 hard
Cool down
Thought that was hard until I saw whatās on the plan for tomorrow 
90 min ride with 3x15 @ftp
60 min run 3x (4x(1min threshold, 2 min 5k pace))
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I think that happens to all of us at some point, especially with family stuff etc.
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Iām by no means a coach, or anything remotely near. But that looks like a flippin tough day!
45 mins of FTP work and more than a 5k raceās worth of 5km pace running. Thatās a very hard run session witout the bike!
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Yeah I wouldnāt be keen on that - spread those over two days
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Yeah, Iām checking with my coach because it looks a bit insane to me right now.
Edit: I had got the structure right but he clarified the paces were targeting over under threshold so I can adjust that based on RPE.
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Iāve got a run session planned today, but thereās a fierce and cold WNW blowing in at the moment. Seafront is going to be horrendous! Might try the cycle path up the river, however i doubt thatāll be a huge amount better. Itās going to be a suffer sesh thatās for sure.
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On days like this, youāve got to park the ego & train to effort rather than kill yourself hitting a specific pace.
@Jgav No way would I be able to hit those figures & if I did Iād be in a hole for daysā¦but youāre young, no excuses 
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What the what now?
I thought you just ran the intervals with the tailwind, and the recoveries gently into the headwind!
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Iāll look forward to seeing this session on Strava 
& youād better know Iāll be judging you
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Might skulk off to the shed and spin with Coco instead!
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Well donāt be pootling around at under 3wkgs - else Mrs MW22 will give you some grief 
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Well, letās see, just need to think up some excuses. Iām thinking to ride on the TT outdoors but need to find a route where I can do the efforts safely.
20 x 100m off 2:00 (make 1:30)
500m drill
500m pull and paddles
My swim muscles are fooked
6 x 3 mins @ 10mph (90s recovery)
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3x15mins at FTP, 260W. HR 149 steady for each interval.
Doesnāt seem rightā¦does it? My two olympics last year were avg 221-223W for 149-150bpm
Back in Dec 2020 I did a Zwift 40k TT at 264W for 158bpm
Am I getting fitter through not cycling and getting fat? 
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You absolutely should do this, to make the training more specific to the pace you want to run.
ā¦ well that was, erm, interesting.
Not really sure what happened, but i do know it was bl00dy windy!!
Original plan was 2 x 20 min tempo-y sort of thing at around 3.40-3.45. But we ended up running straight away at that pace into this stupid wind. I just tucked in on my (much stronger and faster) mateās shoulder and suffered. Chest has been tight all week, so that didnāt help and i think my increase in training over the last few weeks also came out in the form of soft quads! Decided early on iād call it 4km as the interval instead of 20 mins.
Then decided that iād totally blown, and 4km hard is 4km hard. Thatās still in the bank, so weāll just jog back.
Then i look down and weāre chatting away whilst running at 3.40-45 pace again.
So basically i have absolutely no idea what the session was. But it was hard, and there was very little easy running involved. Still, thatās that now! 
Ended up with just under 14km at 3.59 pace. 
my legs are feeling it now though!
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