70mins gravel ride 
A tropical -1.2° 
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Bloody heel, well done, my hands were cold enough just running!
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It was great fun!
I’d have been out 2hrs, but didn’t get organised early enough 
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I was absolutely nailled on for a parkrun PB today, in awesome shape and ready for it, but sadly got to the start and they absolutely needed a 20minute pacer, and not wanting to look bad in front of @BadAsh I stepped into the breach.
Not sure there was much point them having a 20minute pacer, given I finished 3rd, behind one guy who ran with me for the first 2km chatting, and another guy who took 100m out of us in the first 500m, and then came back to me, before being dropped, only to find some speed over the last 500m to come back past for a 19:54 - over a minute outside his pb…
I ran a pretty steady paced 19:57 (19:58 by my watch) so actually a reasonable pacing job probably, if there had been anyone to pace.
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Well done Jim
Saw this on Strava, fair play!
Handling wise, on the i e and general trails, is the gravel bike okay?
Anyway, 50 minutes in the gym for me.
Rowing, 5k, 0.25k
2 sets each of donkey kicks, bridges, sumo squats, calf raises and side planks.
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Absolutely ace
40mm semi-knobbly tyres at 40psi is plus and feels like I’ve so much grip.
EDIT: on my first ride I did a mountain bike type grass technical route on 37mm slicker tyres and it was fine. Although, I took my BMC on parts of the Pennine Bridleway, so I’m probably not the best person to listen to
I also find my Ribble with 28mm tyres is fine, too. I’ve previously done most of this mornings route on it (although only once, as it wasn’t that enjoyable )
The disc brakes are pissing me off 
Constantly make a rubbing noise (from the grit) and then squeal like a banshee when they’re wet 
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7 mile run 
===
Feel good. Spandex looser in all those bits that only you notice when you wear spandex… Feel more like a runner again.
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25 mins yoga (day 3 move with Adrienne)
1 hr 25 slow run into Manchester with Mrs T to pick up the car after night out last night
50 mins weights session at the gym
10 min sauna
1 hr 30 wandering round the Trafford centre with daughter Christmas shopping
Deserving my pizza and wine now 
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30 minute spin class this morning. 90s rock. 
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Girls did junior parkrun today, fair play to them. The park was sat in freezing fog, at least minus 2. Only 25 finishers today!
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30 mins yoga with Adrienne
50 min hill reps session - really enjoyed that - beautiful morning - freezing cold but nice and bright
Managed to pull my big toenail off while pulling my jeans on (it was going anyway following the Desert Ultra) but did bring a tear to my eye 
A very solid 8 hrs 15 mins this week - week 1 of Western States training. 195 days to go.
Out for a walk with the dogs later - will wear weight vest to add a bit of effect.
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30 mile ride early doors from Lincoln to National water sports centre - first 10 miles hot dual carriageway action , then easier as found trails to ride for second half as it became lighter.
Then half marathon event at venue. Low key, 1:39:20 - found sweetspot pace and stuck there. 4 laps of Holme Pierrepoint - reminded me why no rush to stick another outlaw entry in !
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Fairly meh week again, but last week was tough. About 6 hours of cardio and although only 34K of running it included just over 1000M vert today.
Biking was mostly Zwift and racing which probably explains why I’m knackered again, luckily Thursday night was one of the shorter races.
Really struggling at running though, not sure if it’s the cold or just not really running enough. Hopefully get some slower running in over Christmas.
Also did a couple of gym sessions which aren’t in the 6 hours. Ticking over really.
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Been a week to forget for me. Done pretty much nothing since a swim this time last week. Thereafter I’ve had man-flu & for Thurs/Fri additional D&V 
Obvs I’ve not been in a happy place physically but it’s also been difficult to keep myself chipper while the family are building up the Christmas fever.
Tried to cancel my swim this evening but the computer said no, so I feel I’ve got to go along rather than deny someone their place.
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Sounds like a grim week, hopefully over the worst of it now
Meh - multiple posts.
So what. This is a new photo
Nice 4 mile / 6km walk in the snow
(Sorry for the big dog bum shot 
)
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I but old dog is saying to young dog "yeah you just lick it, nothing happens’ 
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