Are you doing Solo point five? I thought that was the Sunday after? Am I all confused? 
Good luck anyway 
Double day.
4km 22min jog
1hr50min 62km 33.5kmh 200w AP /
230W NP road bike cycle 
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Up early, back in the gym.
3.5k row.
2 sets each of donkey kicks, weighted bridges, sumo squats, calf raises, sit ups and side planks.
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Boxing this morning … flying solo and o my managed 45 mins, ended yesterday in a deep dark hole on the wall balls so to be expected I guess, recovery is an issue today !
Stil managed a full distance swim in the pool, 40 seconds slower due to the old lady breast strokers … pool was packed when I started one came a little to close so I punched her really hard in the face .
They all got out then so nice clear run! Boom
( that’s not actually true )
Have a great weekend everyone !
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Knackered after last night.
I am not a fan of later evening exercise.
I like to be done and dusted by 6pm 
My legs were twitching all night, massive cramps, then the dog woke up at 0446.
Extended morning walk (to the bakery 
)
Loads of work (had fun!)
Then another extended walk to the pub 
Back home now, steamed cod and potatoes for supper.
No actual “training”
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Experimenting with TR outdoor workouts this week.
Did one on the commute in, had forgotten to bring my goggles so missed lunch swim after getting to the changing room, knackered after an all on day, left bike at work and getting train home.
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I don’t want to train! Argh!
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Surely that’s just a race specific session for you? 
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Half Tri X from Ambleside Sunday (the day of moist and electric weather 
)
Rest day yesterday, 1 hour walk along the river Kent to the Barrel House, the Bowness Bay brewery tap. 1 hour walk home along the disused canal.
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Ah, with you. You’ve consistently written Tri X and I’ve consistently read XTri 
Good luck, the rain will be refreshing after these last couple of days
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Good luck 
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Easy hour.
Fixed the annoying creak with new cleats, think the cleat bolts must’ve been squeaking.
Freshly waxed chain is loudAF, though 
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First longish ride on quite a while. 3.5hrs, 90kms with a couple of hills. Felt ok. Nice to be out-out.
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Just Parkrun today.
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Went out with the local studs yesterday morning, 100km on what’s called the Olympic Cycling Track. As far as I can see it has nothing to do with the Olympics, but it is a really nicecycle path which goes from Doha up to a town called Al Khor and is wide enough for peletons going in both directions.
Friday is play day and at 5am when we started off the car park was heaving. It was 33C with a warm headwind. Drank a litre of water waiting to start, and took 2 x 750mls bottles & thought that would be enough. Idiot. by 60km / 2 hours in I was all out of drink & properly gasping. Like a guy hallucinating and seeing an imaginary oasis. I didn’t bring any money, but thankfully one of the guys noticed I was about to fall off my perch & bought me 3 litres of water and juice at a petrol station. Half of it went straight down the hatch, and the other half to fill up the bottles but within 20 km they were empty again.
We got back to our start point after about 3 hours and 95km. I was really hanging on, bear in mind this is the longest ride I have done in 5 years (and that was only because I took a wrong turn at Stockbridge). Great, finally, we’re done I thought.
No. The stallions like round numbers, so insisted we turn round and rode out and back out for 2.5km each way. Shoot me now but I wasn’t going to wimp out at this point, so did it.
When we got back to the car park it was deserted, everyone had packed up and gone home, we were the last ones out. My Garmin said 41.5C in the shade. I sat in the car with the AC on, the horizon gently spinning, and drank another 1.5L of water bringing the total for the ride to 7 litres.
Summer equinox on Wednesday so I’m hoping this is peak roast.
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Good effort in those temps mate
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Hour 2
Fiddled with the dropouts and oiled her up, silent as Red October in the Mariana Trench.
60g carbs compared to the previous 90g carbs
Feeling a bit sickly
No love for it, taking a break.
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Viennese Whirls, Dairy Milk and full fat Coke - fucking hell Joe 
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LOL, that mango pulp drink yesterday contained 16g sugar per 100mls and I was so thirsty I drank 1500mls of it in 20 minutes, plus water. Just calculated thats 240g sugar and nearly 1000kCal. No wonder I was proper zinging for the rest of the day.
Me: how can I help you today?
Punter: type 2 diabetes
Me (typing): Diabete, diabete
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