Weighted calf raises - living the dream
… Wish I could run like Super Hans
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56 kg
6 times a min for 12 hours.
Probably weighed about 12 stone? Ish.
Now my records are all set, I’m old and fat now, that was probably the hardest thing I ever did .
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Noticed my pedals were dead but trainer still operating without complaining so not sure how long they’ve been dead for. Put in a new battery, calibrated, still in Erg mode so it was setting the trainer power to 280W but I was only getting resistance for 259W so something is wrong there. Plus I was in a hurry somshortened the rest intervals.
So 4x5mins at 260W with 4mins rest instead of 280W with 5. 
At least I got it done.
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12 hours?!!
33km on the TT bike last night.
As I missed my usual squat class on Monday, I got into the 6:30 one this morning completely forgetting it was volume week 
3 x15 65kg squats, and same again for 40kg bench. yeah my upper body is weak. Plus some accessory work. Dead now.
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Treading the fine line of under recovery again.
9.37 mile run
1:11:11 (not planned) / 7:36 mile pace / 123HR
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It ain’t exactly rapid… but the first time since last August I’ve dared play with any kind of pace.
Knee felt remarkably strong and legs felt good for a change. Intervals on treadmill certainly made the whole thing less boring. Onwards!!
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Garmin Coach Jeff Galloway; Run Walk Run workout.
Tried for 2m30s run 60s walk, 5:11/km run pace, for an overall 6:13/km pace for 8km. Looks like I went too hard on the run and ended up with 5:57/km. Looking at Garmin I spent some time at 4:30/k and drifted up to around 5:00/km on the runs.
To be honest it felt like a track workout but on the road and threshold type paces. 
. Tried to keep the arms pumping and good form, but the last few were uphill and felt like I was dragging my heels.
Despite the new battery in my HRM it looks like I’m still getting false data at the beginning of my runs, so MaxHR more likely to be 175.
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I just did a ramp test on Zwift. FTP came out at 255w. I had guessed it a few weeks back at 220 so seems ok ish. W/kg is fucking abysmal obvs.
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I went for a swim. Was only about 15-20 mins, no idea how far. In the sea in just a pair of boardies, so was really missing that free neoprene buoyancy!
Only one conclusion - my arms are as weak as pi$$
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3k swim into 10k run, time for bed…
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81 mins on Tempus Fugit
208W NP - legs trashed
Just a swim tomorrow me thinks
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Nothing today, can’t deal with any more jarring on my tooth. Walk tomorrow and see what Saturday feels like.
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Made an effort to get on the Wattbike tonight, only 30 minutes, 10 of which were waiting for Zwift to update then Wi-Fi dropped out!
Something like 15 rest days in under 3 weeks, but I was probably walking 20-25k most days.
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Are you back home @jeffb ? Noticed you were Zwifting in New York and wondered if this was some sort of virtual/IRL fusion 
Sadly I am back at home and even went to work, but really tired so just took it easy.
Haha, I couldn’t see the glass road when I was there 
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Yep
My mate did 24 and broke the world record.
He looked broken at the end, black eyes and blisters on his hands like slugs.
It was a long time ago now, not sure I’ve ever done one since
Made it through the whole TT this week, 24:58 at 280watts AP, got a lot of benefit from a rider going just through the turn around that I was going straight through just before, he was a very similar speed so I got a lot of free speed as I slowly closed up, passed him hard to not disrupt him too much, but that just meant that he passed me back a km or so later. Passed him properly on the roundabout. Kept it going alright, but still dropped a bit on watts, but despite two others doing the same split time as me, I finished ahead of them, so couldn’t’ve dropped that much.
Despite the conditions seemingly being quite a bit slower to me, but other times don’t really reflect that, more people slightly faster this week than worse, so probably still way down on Maryka.
Got my heart rate up to 157! average 153
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Sweet F A
But drove GF out to a meeting this PM for a meeting about recording. So I am toasting myself with putting the two heads together. I am excellent 
… yes I will pour myself another glass of wine
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Sweet FA for me too. Last Thursday a solitary sneeze brought on the mother of all heads colds. Sore throat, cough, shivers. I used our last two LFTs over a few days and tested negative. Whether Covid or not it’s the worst I have felt in ages.
Today’s the first day where I don’t feel entirely dead so may try a recovery 30 minute turbo later.
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Tooth wasn’t raging quite so bad this morning, so I made hay while the sun shone.
11km easy run, 1.02.33 at 5.41 pace.
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