Iāve been on lvl37 for about a year now. 
Gentle half an hour pootle on my actual bike. On an actual road.
Position still a little out, and God knows what I have done with my cleats. Iām cycling like a duck!
Anyway, have spin class later this morning.
Quick hour on the turbo whilst Mrs GB rode IRL.
Did a tough threshold workout. 5 mins at 106%, 100%, 96% and then back up again. The third reps, both times were doable but very hard. All in TT.
Still felt drained today, so opted for a turbo whilst watching TV, followed by a reasonably feeling brick
She perked up fine by 2pm.
Too much milkshake with her burger, I reckon 
Ended up doing a 14km walk to and through Alderley Woods and back with the dog.
Legs felt a bit pooped.
Went out for an 8.4km āeasy-modā jog the morning after.
Not looking at my watch, just using RPE.
Warmed up for the first km, walked the final 400m.
Main kilometres were coming in at 4:30ish.
A bit of concentration could easily get that down next weekend 
Very pleased.
Just sat on Zwift spinning my legs out after wrecking them tobogganing and walking 12km around The Great Orme yesterday 
30 minute spin class this morning. Heavy UK Garage flavour.
2000s or more modern (AJ Tracey, for example)
He means he was in the garage on his spin bike 
Surprising 19km run for me this morning. Pretty amazing as I was super close to not even going out.egs were tired and no energy. Also fighting off Mrs GBās illness that she currently has. Sheās up all night coughing and stuff (persistently neg on covid tests) and Iāve been waking with a sore throat that chills out after an hour or so. Always seems to be the same pattern with us two.
Forced myself out, even for just 10 km but settled in after about 15 mins so just cracked on nice and comfortable. Horribly muggy out there though. 
Is it alright over your way?
Absolutely pissing it down here!
It is at the mo. I thought of you this morning as I looked at the radar and saw the storm just circling over Cornwall and not quite pushing as far East as us. Think weāre due a bit this morning, but nothing like you guys!
The morning is looking like a complete wash out.
Was headed out for a run but it really is that bad out. Going to have to barter to squeeze a bike/run in today now.
A mix.
Started out with DJ Pied Piper and went from there.
Thereās a sentence I never thought Iād type.
Summer has finally arrived up here, beaut of a day. Managed a pain free 10k plod while the kids were in dance class. Looks like the shin rehab is working but trying not to get ahead of myself.
A few hours gardening ahead now, ugh.
Thought Iād have a go at parkrun after the TT yesterday. Quick jog there as warmup and planned to run around 21. Got a bit congested and then the legs said theyāre tired so just treated it as a tempo session so went round in 21.45. Jog home for 13k
Was meant to be doing the Grafham HIM tomorrow as a IM simulation
However, given the weather forecast and how much I hate the rain even when Iām not as tired as I currently am, I decided to sack it off.
OWS this morning.
Not as shockingly slow as two weeks ago, but still need the pace to go up a bit
2900m / 49 mins
Turbo this afternoon
10 min W/U
130 mins
First 90 at 66% FTP
Last 50 at 71% FTP
25 mins in the TT position / 5 min drops
Bit of faff and then out for a 10 mile brick
Delightful headwind on the way back
9:15 / 0:45 - run/walk
1:17:12 / 7:43 pace / 123HR
Never felt amazing through any of it, but didnāt feel completely ruined by the end.
Bonus is, Iām already refuelled and in the bath, so can train again tomorrow.
Got another long brick planned for next weekend and then taper time
Iām counting this as training as it felt like training. Not sure what for though. 
Walked the dogs:
14km, 4 hours. 21000 steps.
Dogs track scent trails and hunt for the whole time theyāre out and itās really hard work and mostly off paths and through shrubs and gorse. But it makes for happy dogs.
Canāt say I blame you if the forecast is crap. I did the vitruvian in crap weather and the bike was horrible, hammered the run to get warm!
Ballsy!
Exactly.
If the rain was coming mid way, then fine.
But itās going to pissing down for over half the race, plus getting ready etc.
Then I gotta clean everything after driving home
I donāt need to build ācharacterā
The cost:benefit ratio is too skewed