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@nickel
it's the Liverpool one, 4 weeks. there's a horrible section in the middle through the mersey tunnel followed by a steep climb.
on sunday my lap times were dropping toward the end, although 2.40 was my target [I was 7 seconds over] so i just kept aiming at that. The last 20 i did 2 weeks earlier was 2 minutes slower so I suppose there is progress.
I do the 3 goals things too, the last one was 4 hours, 3.50 and 3.45. When i hit the last 8km up hill i realised i wasn't going to hit 3.45 and adjusted.
This time i reckon it's 3.40, 3.35 and 3.30.