Well done we have all been there !
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Remember to send your pictures to @fruit_thief.
If you have no idea what I’m talking about, I’ll let you search in your own time.
Gym for me first thing.
5.5k row.
3 sets each of calf raises, bicep curls and some core work.
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Smashed lasagne?
50p consults 
I’ve just seen your gym session 
I was up about 15mins later with a dog who thought he wanted the toilet, but just went berserk instead 
Waxing my chain and cleaning my cassette now 
That’s “training,” right?
EDIT: it’s -2° outside and I really CBA with a jog or to walk to the pool, can I get a pass for today?
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Lifting some tin in the garage. The bar is chuffing freezing.
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Hardly APM but I was on a spin bike at 9 sharp this morning!
No hr just nice and steady spin, my legs are feeling all this bike now…few intervals enjoyed it, light weights and stretching afterwards.
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No, put your big boy pants (or running tights) on and get out there!
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Harsh…?!
It’s proper slippy up here.
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Managed 20 minutes with my big boy 
on
3.83km 
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I have a meeting at 2.00 which ends at 3.00. I’m telling myself I’ll be out of the door for 6km.
Let’s see how that goes later! 
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12km 5 min kms again, struggled to keep HR below 150. Averaged 153, was mostly nose breathing. I’m blaming the cold. Gym METCON session this evening.
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Meeting ended early, so got out for 6km easy. 32.50 at 5.28 pace
Fresh!
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Another … 1 hour static bike.
Undercarriage is a touch red …!! No pics
So went for the recumbrant.
Av hr 130.
Killer circuit in the morning
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Lube up next time!
1000 rep job?! Good luck!
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Lube… or assos cream in abundance recently.
Be ok Thursday
Got the PT spurring me on tomorrow, see how we go.
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Done it !!!
32:04!
All 1000 of the bastids
Basically went balls out to the burpees and just took the pain !
Average hr 161.
Even managed 40 min static bike warm up for Tin January.
Pleased, right off to hospital x
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Swim 2200m
Main:
Pull buoy
4x 100s @1:45
2x 200s @1:46
1x 400 @1:52
Inbetween 3, 200m fins
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5km lunch run.
1.5% incline.
Speed increased every k.
11,11.5,12,12.5,13kph.
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Nice
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