Hard swim this morning
4 x 400m off 6:45
4 x 200m off 3:30
8 x 100m off 1:45
Other than the first rep which was 6:04, all reps under 1:30 pace
Pool was like a bath, so finished and jumped straight into the outdoor spa to cool down
8 Likes
Nice work 
I was pooped and arms ached from gripping like a lion on yesterdays climbing ride.
So something simple it was.
9 x 200m with various toys on 20-45s rest.
Managed 1:35/100m average, which was nice, as I was barely trying 
3 Likes
Can someone tell me the name of the tracker that takes your Strava, Garmin data & provides Fitness/Freshness/Power.
Not Strava 
, the one thatās similar to itā¦I think the fella who came up with it was a forum contributor.
Ta.
1 Like
ICU.intervals?
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Thatās the boy, cheers @Adam 
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(easy) Double day before lunch for me today 
45 mins with Coco this morning and then an hour running in the lanes in the drizzle at lunch.
5 Likes
9.2 mile run 
Can feel more strength and flex in heel. Confidence is returning, particularly after feeling fine after an hour. Fingers crossed. Physio on Wednesday
11 Likes
I dodged the lightning 
6k arduous plod!
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After a weekend away, 30 minute spin class at lunch.
Horrible, sweating out beer.
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45 min circuit
45 min arms
45 min balls out bike ( static) with a 5 min power pb, the rest was crapā¦
A 45 min type of day.
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Zwift-ed but wasnāt feeling it.
1:34:39 / 217W NP
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5.7 tonnes lifted. Average HR was 134 for 45 minutes so got a decent zone 2 cardio from it also.
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10km around Newport, 1hr
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Going to have a go at total weight for an hour
Dead lift
Squat
Bench
Can I put a grams total in ?
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Got up and ready for the SZR Sunrise ride 2.5W/kgā¦
Got dropped after about 10 minutes
Far too early to be doing any effort.
Needed a 
after 30 minutes.
Span it out whilst looking for BTA bottle with a Garmin mount attached 
5 Likes
you should have let me know youāre in Newp - could have met up for a shandy
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Ah forgot you are there. No doubt Iāll be back soonš
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sadly Iāll be away in a couple of days - moving into the new gaff (finally!) on Thursday
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Swim
5 x 200m progressive off 3:30
1km pull and paddles
Run
6 x 625m (round a lake) 2:16/2:17/2:16/ 2:14/2:14/2:11)
3 Likes
Iāve one of these in the triathlon crap box that Iām unlikely to ever use again (wonāt fit my cockpit set-up - mantis bars). Ā£25 posted?
1 Like