Impressive.
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Finally felt well enough to train. Just 20 mins quick spin on Zwift. Felt good. Hopefully that’s the end of this virus.
Had a bit of adrenaline from work stuff so pushed hard on the sprint to burn some off.
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good man 
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Forced rest day !
Had two coughing fits were I ended up covered in sweat and a little bit blue in the face ?!
Hypoxia training ?! Cancelled my 2-10 bedwatch ££££ gone!
I’ll be in bed till this time tomorrow.
Eat
Drink
Sleep
GCN
Netflix and dwarf porn I guess!
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A mini Brocken spectre. I’ve been above many inversions but never seen one unfortunately.
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12.5 mile run 
===
Hips tight but jogged round. Tough route with some bitchy little climbs, so psychologically a toughie to endure when don’t feel 
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Nice
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Jesus is waving at you
6.5km steady treadmill run.
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Take it easy mate
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Still in bed !
Eaten about 5000 cals of crap and binge watching power
I’ll be fine only the good die young.
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An hour off road.
800m from my front door to bridleways and Gravel and mud 
Bradford Lane, Alderley Edge off road cobbled climb is awesome, too. I’ve done it on the Ribble before, but far more enjoyable on 40mm tubeless at 40psi 
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7.2km run first thing.
95m elevation. 32 minutes.
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Is @ed_m still on here?
He rode 226km on his gravel bike today. 
A massive 10 hour jaunt across the country 
A clubmate also rode 205km solo today.
What a way to start December!!!
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Got out of bed 40, (that’s not a typo) hours after getting in Tuesday night !
Feel much better now.
30 mins easy weights at the gym and
30 mins ( 10 press ups per min ) is all I dare go at today.
Probably do me good
Training schedule to date, going well… ishProcessing: 20C450D6-EA3B-4E9F-A80A-93BFA1604A76.jpeg…
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That’s not a sleep, that’s a coma!
Hope you feeling better
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Much, feel great now !
I made 5 very unhealthy meals and watched 11 one hour episodes, but I was asleep for the majority of it
Been a long year.
Thanks
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50 minutes in the gym first thing.
Rowing, steady 5k.
3 sets each of calf raises, bicep curls, sit ups and side planks.
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November 22 – Month
Sick Note
After spending months getting my left shoulder to work properly, I injured my right shoulder. 
Thankfully, it wasn’t too bad and is almost recovered after taking it easy and avoiding any weights.
I’ve also been fighting off some sort of bug, with a sore throat and cough which required more rest.
Which is a long-winded way of saying there isn’t much to see here…
Swim – 6,200m 
I finally returned to club swimming for the first time since March, for three short sessions.
Despite extra stretching & rest, I was still ‘dead in the water’ & barely moving first time back. 
Bike (Turbo) – 226 km
After my biggest month since 2014 in October (406km) this was back down to earth with a bump.
Run – 21 km
Feeling grim in the morning resulted in a 25-day gap with no running at all, so no surprises here.
Overall
Just under 17 hours in total, and the bulk of that was at the start of the month.
These things happen, so let’s see what December brings, knowing that Christmas is coming.
Cheers, Paul. 
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