I’ve always been pretty slow, TBF…PB is 23:20, with a 25 PB of 58:38 (which is nearly the same speed!)
Don’t think I have managed under 24 for a long, long time…
I’ll take the win by default if your big boy pants are in the wash 
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I did that last year didn’t I??? I’m deffo better than you then 
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Trained twice today.
Early morning gym.
Rowing, 3.5k, 0.5k sprint.
S&C, 2 sets each of donkey kicks, weighted bridges, sumo squats, calf raises and side planks.
Lunch, 30 minute spin class…
… and the biggest piece of cake you’ve seen.
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Road Bike.
- no pissing about needed with equipment
- excuse for any speed you want.
- excuse for any dress you want.
- more comfortable on shit road
- no aero bottles required
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It’s just taken me a f’ing hour to index the gears and change a puncture.
And now I notice the sidewall is ripped.
Close to putting my bikes IN THE SEA 
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Definitely be slower if you do that. Even with a decent tide.
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Well … that was shit 
Having not been outside on the TT bike since Cotswold 113, that was entirely predictable.
WheezyAF again, so glad I sacked off the TT.
Easy spin, 32.4kmh 65mins 207W AP, 227W NP.
Being fatAF, my enormous gut now hits my legs and compresses into my lungs.
Fantastic.
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De fault!
De fault!
De fault!
Two sweetest words in the world.
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Miserable longer ride home incorporating about half of Poet’s points. I know what you mean about the evening 10’s though, and if I turn up at 6:50 I’m then last off and still need to wait about 30 minutes so can’t see me doing it tomorrow.
Anyway, 8K ride to work, 64K home. Was going to do a short brick but was hungry and rapidly losing the will to live!
Edit: got it done 
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Yeah, I’m glad I went out now 
Still more fun than Zwift.
And the TT bike made a change, and it warmed up nicely for my ride 
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Looks like there was 36 at a local evening 10 tonight, not a particularly quick course either but fairly quiet.
Good turnout that, hopefully actual racing is making a comeback 
(not cancelling Zwift just yet though 
)
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A lovely rest day Wednesday, although may regret not getting out playing in that awesome sunshine and heat.
1 hour walk, and 1.5 hours core, strength, roller (always ouch) and stretching.
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Up early for work. And, get this, I did a trail run.
I say a trail run. It was on grass, hardly Jounet esk.
Anyway. 6km. 8m elevation. 25 minutes.
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I ‘may’ be running 10km with a mate tonight but he hasn’t confirmed yet. Training to day includes me about to walk up town for a coffee and a read of my book. 
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Sounds perfect!
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Month – May 2023
Summary
Training days = 30/31, with 7 double days = 37 sessions for a SBR total of 36h 0m. 
Best training month since at least 2014, including my first 10-hour week in all that time too.
Swim – 5.9km
Just three sessions and one of those was cut short due to my shoulder problems (see below).
But, given my numerous failed attempts at swimming regularly, something is better than nothing.
Bike – 756km 
As with April, this is high due to extra time on the bike making up for missed swim & run sessions.
Despite no session longer than 1h 30m, it is my biggest month since 2014 by a very long way.
(Feb.23 scraped into the Top 10 months since Jan.15 and that was less than half of this, 351km.)
Run – 46km 
A combination of struggling to get out of bed for a morning run & re-building time/distance slowly.
The good news is my last couple of runs are something I should be able to build on in June.
Shoulder (again)
I have no one else to blame but myself, as I stopped doing my shoulder rehabilitation exercises.
Then, despite being careful to gingerly re-started on my weights, I still strained my left shoulder.
With apologies to Blondie…
“Once I had a strength and it was a gas
Soon turned out had a shoulder of glass” 
Overall
It feels like I have finally re-established a solid fitness foundation to build on going forward.
And I will happily trade a lower bike figure in June for more swimming and running instead.
Cheers, Paul.
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Did a bit of running
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My best May (in terms of hours) since 2017, a month before I dislocated my AC joint 
It’s also the best start to a year I’ve ever had - in terms of hours and training session quality. This month I’ve tried to include more high end sessions, though it looks like I’m spending quite a bit of time in Z3/4, so more work to do.
Jan
Feb
March
April
May
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Got out for a nice run in the sun today. Did 2 x laps of my little IMW test circuit that I have. It’s about 5.5km long, similar profile (1 big hill and lots of rollers) but 100m of ascent. I think Wales is about 125m for 10.5k laps, so this has over half the elevation again over the same distance. Perfect prep.
Ran the loops mainly on feel but with an eye on hr. Looking at teh segment my laps were 1 sec apart in time! 23.31 and 23.32. Though loop 2 was 8bpm higher for the same effort!!!
Main issue today was heat and I took no fluids or fuel, so was getting increasingly dehydrated.
Ended up with 21.8km in 1.34 with 307m elevation. Happy with that. 
Positively, I can get into a nice little tempo going up the higher hills, and then really quickly recover going down the other side. But the biggest difference I’m noticing is then on the rollers I can keep the pace up without upping the effort too much. So I’m carrying more speed through those sections vs. the effort required. Just need to get strong enough to do that on the bike!
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