Just gave blood so definitely rest day 
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Mid Wales is fantastic for getting off the beaten track, I need to get down there more often.
I get to ride fairly regularly at the northern end / south Snowdonia and it can be very remote even quite close to touristy areas.
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Splashing about session trying to get a bit of technique sorted.
The pool was set up with one lane, the rest open, when I got there, there was one chap in the lane and one in the rest of the pool so I went to the big bit. No-one else joined us in the main pool but for some odd reason three others went into the lane.
Great fun watching them stop-starting, sprinting to overtake before the slower ones pushed off, breast stroking when stuck behind the slower ones.
What is so special about swimming in a lane?
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1236, 1273, 1264, 1050 (hiking week), 1149 (Fri only had a 3km swim) my last 5 weeks, but TSS I find isn’t the greatest measure as pretty much all of that is Z1/2 (apart from swim intervals)
Apparently my CTL is 150 but I feel like shit 
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Pretty much all Zone 1/2 for me. 0.76IF avg since 01/01/22
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Good swim this morning.
Actually felt like some progress was starting to come through
4 x 400m off 6:45
4 x 200m off 3:30
4 x 100m off 1:45
4 x 50 (40:20)
All bar the first 400m we’re sub 1:30 pace 
Had another group who needed to a do a hike, so chose the 16km day two route.
Needed to get to the start point, so thought it would be a great/stupid idea to run there, forgetting that a large part was uphill 
11.25 miles later and then 10 mile hike back to college.
On a bus home now, where I’m going to eat everything in sight.
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Nice. Love a triple day 
AM
Just about managed to get out the door and back in time to start work, with a lovely jog around the woods in the sunshine. In autumn/winter it’s too muddy to run fast and stay upright, in spring/summer it’s baked hard rivulets and roots everywhere so too risky to run fast 
Lunch
Given an extra few minutes on the hour and squeezed in an easy session on the trainer
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I didn’t run yesterday and went out on the MTB and vowed to go out today but I’m struggling. Work is taking a toll at the moment 
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After a few pain free runs in Mallorca, decided to start jogging again. Need to build up to 18km before Staffs…
4km progressive, 1km cd.
All at an easy HR, just working through the lower gears.
4:37, 4:38, 4:28, 4:10, 4:44
Piece of pie.
Ankle is fine when I’m forefoot running.
Just still a niggle when heel striking as I walk.
So no excuses now!
Just run on my tippy toes 🫣
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30 minute recovery ride this morning.
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Nice swim for me today, just a short 15 x 50m, still keeping them all under 60s but dropped to a fixed 15 seconds rest (so roughly off 1:10-1:12). Then some kick drills which remain humiliatingly bad 
Lane swimming is fine if the pool structures it roughly so people go by ability, not just whichever has the least people in it when someone else arrives. I’m not exactly quick but there was me and two proper swimmers in one lane, and some oldie comes in and starts sculling on their back cos the other lane had 5 people in it (who were all plodding along not getting their hair wet).
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13km easy run, 1.15 at 5.46 pace
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First swim since March 16th.
Drafted someone.
Utter flattery.
1500m at 1:30/100m pace overall.
But here’s the juicy part 
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See your pacing is spot on as always 
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I love my pacing strategy.
Death on the first 100.
Recover for the rest of them.
Die again on the last one.
Replicates a race start and finish
(Or, I managed to draft the other guy for the fast ones and was left alone for the slower ones)
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Last long one before race day, 145km with about 1200m of climbing, unless I follow the LION’s way of doing things and ride the course two days before the race
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An hour low cadence work on Zwift, 3km run off at 4:25/km. felt easy, but should’ve been faster.
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It’s the Blum way now isn’t it.
He did something g like a race pace bike recce and then a 30km run about a week before. Can’t remember the specifics, I’ll dig it out.
Worked for him…
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