Sweet spot intervals before gardening.
Enjoyed the GTN episodes on Challenge Salou and endurance running form.
Generating 231-246W for 140bpm on the bike compared to 7:03/km running for 141bpm.
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40km ride for me this afternoon. Had wanted to do a 60-70km long one but got stuck doing domestic stuff til after 2. Different route today for a change heading south east out of Glasgow towards the windfarm in East Renfrewshire. An endlessly slow climb that had my chicken legs screaming 
Looking forward to a steak pie and cold beer shortly.
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Biggest week in terms of hours for about 4 years even with a ālightā day on Monday
23 hours
4 swims - 13km
7 Zwifts - 16 1/2 hours
3 runs - 15 miles
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Have you got a race lined up @funkster ?
IM Frankfurt 2020ā¦
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Iām going to try that 140 test next t week.
Was that average hr for an hour?
Ah no, I was doing sweet spot intervals on the bike a bit complicated, and the run was my jog home after a tempo park run, but Iād find similar values in other workouts so Iām happy itās representative.
People say run and bike thresholds are 5-10bpm apart but I think Iām way off that.
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11 hours this week.
Knocked the cardio to easy and the strength to very hard this week.
Strength is certainly improving now, overall fitness not so much ā¦ā¦ missing swimming ā¦ weird !
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140km
2050m
Sketchy AF country lanes so pace slow as just making sure I didnāt stack it on the gravel and potholes.
Decent day out overall.
Did hit 82.2km/h on one road descent which is up there with the fastest Iāve ever been.
11.5 hour week in the bank so very pleased.
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60 mile ride. 2 good climbs
Leathered it
Well, relatively
Stopped for a sandwich
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Standard week with no big sessions,
4 easy bike
1 intervals bike
1 easy run
1 intervals treadmill
1 steady state row
1 steady state ski
1 circuits - assault bike, rower, skierg and incline treadmill.
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7hrs, 5214cals, 137 avg HR
An odd summary, but such is Garmin reports.
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Wow. Thatās a lot of caloriesā¦ Is that accurate? I suppose 7 hrs 
running or biking?
Is it? I have no idea, and you guys know my opinion on CICO.
Bike could be accurate enough as its measured power output, who knows about the rest.
2300 running, 500 swimming, 2400 cycling.
Ah I see. Good day that by the look of it, whatās yr opinion on cico
That itās an irrational approach. 
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Hey, what time is it?!
ā¦ Itās Cico time
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6h week after messing messing up my ankle. This week Iām going to have to sit back and focus my attention on other things! Maybe some strength work plus Iām hoping swimming will be OK.
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Eight weeks until Staffs.
Iāve not swam in a month.
Ran in just over three weeks.
And have done a 45min and 80km ride in the past three weeks.
Did a 13km walk yesterday and my ankle ached afterwards.
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