1h25m easy long run on the treadmill.
5min WU
1h15m at 10kph varying 0-2% every 4-5mins
5min WD
Logged my 700th km on Zwift Run
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50 minutes in the gym.
5k row.
S&C, 3 sets each of calf raises, military press, bi do curls and sit ups.
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And no flat out 1km in sight. Iâm disappointed after just reading that thread through! 
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Hold your breath until Dec 7th. Death or glory.
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One hour static bike 65 rpm 150 bpm strict, Power⌠more than a month ago but less than most of you i"m guessing!?
1 min rest
3 mile T mill run. 21;52. First mile was 8;15 so finished faster, first time under 22 for some time.
No Carbon shoes as they give me ankle niggles!
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Death every time, not even a blue whale could do that
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Havenât run a step since Saturday. bad news for @Sparky 
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30 minute spin class. Quads killing.
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3000m swim
600 wu put in an easy paddle and fins 1:13 100, man its a world difference at that speed
12x 200 FS at 1:40 climbing out of the pool, standing and returning each rep 
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45 min row
1 min rest
45 min ski erg.
Probably a touch adventurous been as i haven"t touched either for some time.
Scores on the doors were 10K and 9.56K with Av hrs of 138 and 136 respectively, room for some improvement, enjoyed the ski erg, the rower was pretty horrid as always.
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5.9 km run.
26 minutes, 74m elevation.
HR ridiculously high.
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50secs 2x40Kg DB grips
60secs 2x24Kg DB grips
1Km run
1Km row
1Km run
110 wall balls with 6Kg ball (split into 30-20-20-20-20)
4/16
Pretty horrific really!!
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110 ?!
Lol
What times for the run/ rows?
Yep sounds nasty
Well done
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Just felt that I could do a final 20 to finish. Was originally planning a 50-50 split but that went south after an original 30!
Did the treadmill runs at 14kph and the row in 4:35
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Sounds like perfect prep to me. It is the âplanâ that I am following 
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I rowed 10 k at that pace with a low hr last night, but i am heavy ish at the min, the runs would be a stretch in this shape, but i am improving slowly, ive done the wall balls 3 times, but with a 4.5 kg ball and our âtargetâ is quite a bit lower than the event one.
I might come and spectate,it"s a great event!
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I think if you come along and volunteer you get a free entry to a subsequent event
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OhâŚ!
I"ll have a look at that, i might just enter and try and blag those awful jump things on the day!
They really duck me up.
A really nice 1 hour bike 190 W av hr 143
2 min rest one half of a twix!
1 hour run @5;08 kms av hr 138, this is an improvement!
N-I-C-E !!!
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Up very early (paging @gingerbongo). Nice and easy 5k in preparation for the final race of the year tomorrow.
5.2k. 63m elevation. 23 minutes.
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