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Retro_Bastard
mcflute
Thats very kind, thank you. Normally 2x midweek sessions with a day or 2 between then the 2hr window is a weekend with a day or 2 after. No B2B. Had a race mid June (26km 680m 2hr25 avg HR91% 171bpm so was training for that, and have another (10miler) next Sunday. Typically 40km a week with about 800m elevation. Efforts range from hill sprints 10x 1m on 1min off at 95% mhr to 3 x 15min at 85-90% mhr over rolling terrain.