Another late night?
That’s pretty uncalled for. What’s the problem with a 7km run?
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Suspect there might have been some tiredness involved there 
Nice clean van mind. I always get van envy, they look so useful.
Also, can’t help wondering if they’d have to change the numbers if they put this sign up straight 
Edit: Also, just did the 20 x200m off 3m30s. That started off OK but got quite hard. Was only getting 5-10s rest in the second half. Dilemma… do you speed up to get a little more rest (but suffer more)… or do you slow down to minimise your suffering, but get no rest. Anyway, through 3800m in 1h 6mins. Once again swimming with rests seems faster that just swimming for me - makes no sense - maybe it’s like a run-walk strategy to use in the water
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Was in Nottingham for a work meeting so did a run from there this morning. Since I only know the Outlaw route, I just did a run out to the lake, one lap and back to my hotel. 11 miles easy pace and the lake lap still feels a very long way even when fresh.
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did the Concept WOD this morning on the C2
20 x 45 secs with 45 sec rest between each
that was …errm…interesting
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45 flat out or a set pace?
@fatbuddha, how was it? A bit…. Crossfitty?
Easy gym session this morning.
2k row.
3 ascending sets each of calf raises, bicep curls and side planks.
Will swim again tonight. C. 25 minutes.
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yeh - was a bit crossfitty but without the cross. I haven’t done much on the C2 recently due to gadding about all over Europe so am fat and unfit (and old) so banging away at a 20 x 45 sec was going to be testing especially as the head is saying “go for it my son!” and the body was saying “fuck off”. Secret was to take the 45 secs rest as rest for most of it to get the breath back.
Could be better if fitter.
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Back in the gym with a straight hour row.
4:30 kms / 2:15 500”s all the way average heart rate only 135, but it did drag on for 13.4 kms.
It’s coming now !
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I’ve done that a few times, albeit a few years ago.
Always find it an absolute arse killer.
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That’s what she…
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Need tri shorts
Wide one’s !
But yes !
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So close to hitting my easy bike session goal this morning.
1 hour, 199W, 99bpm. Pretty sure I can do the extra 1W for 1bpm*
- yes I know all of this has a +/-% error but I’m just taking the numbers it gives me as motivation for keeping the easy stuff easy
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Month – June 2023
Summary
Training days = 29/30, with 7 double days = 36 sessions for a SBR total of 36h 45m. 
Marginally better than last month, which was my best training month since at least 2014.
Swim – 13.3 km
Five club sessions, but with a LOT of kicking, which equals a long time for little distance. 
Still, my biggest monthly total in two years, so I’ll take the positives where I can.
Bike – 640 km
As expected, less than last month, due to more swimming & running.
Still, both my second biggest month this year and second biggest since 2014.
Run – 59 km
Still struggling to get out of bed for a morning run due to poor sleep. 
But, still an improvement on last month and something to build on for next month.
Overall
Still not training very long or very hard, but I’m still happy to be training consistently.
Which seems like a good excuse to add this…
2023 – Half Year Review
Swim – 51.0 km
I’ve swum more in the first six months of 2023 than in 12 months for each of the last 10 years.
Still miles aways from my 2007/8/9 peaks, but a really positive step in the right direction for me.
Bike/Turbo/Exercise Bike – 3,169 km
By the end of next month, I should have passed my annual total for the whole of 2022.
And 2022 was my second biggest year since 2008 and I didn’t ride a single km in 2017!
Switching from old bike on turbo to (new to me) exercise bike and road bike has really helped.
Run – 326 km
Whilst this is not where I was hoping to be with my running, I’m still ahead of this time last year.
Plus, this six-month total is higher than the 12 month totals for many of my recent years.
Cheers, Paul. 
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just finished work and brought the bike for another trundle on the OCT
mine is the only car in the car park for some reason. Well, it’s 41C still so maybe that.
the track is basically a road just for bikes. There are signposts to it “park and ride” which I guess is true.
33 uninterrupted km to a town called Al Khor. Unfortunately today that’s going to be 33km of string hot headwind. but at least there’s the return journey to look forward to.
There is a prayer room at the start. An innovation we might like to adopt before Thursday night Zwift TTTs perhaps
this is confusing… can you walk on it, or not?
i’d guess not, as you would get squashed by the 45kmh Filipino peletons. Seems particularly popular with that group.
anyway, I’m off for a ride 
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No covers for the car parks?
Suzuki …?!
No shame !?!
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75 hilly miles last weekend and legs were trashed compared to the previous long hilly ride. Bit of a change today, solo 102 flatish (50% wales elevation) miles. Didnt feel brilliant but ticked off first hundred miler this year. Last sunday did 2 mile swim in a consistent paced hour (6 laps of sale waterpark) which is my usual pace so happy with that. Lets just not talk about the running.
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most do, you’re right, not this one for some reason though. That’s was every bit as hot and blowy as expected
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One hour ski erg first thing
Only 4:40 per km pace
12840 m ish
Av hr 144. But disappointed with this to be honest, I guess I’m light short and old all the things required for crap ski erg times
PM
In homage to all the Bolton and Frankfurt hero’s ( and anyone else after it tonorrow )
I swam for an hour non stop, it was pretty horrid after my last two sessions but your worth it ?! 3020 ms on the nose !
Phew.
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5km treadmill run.
1.5k steady, 1k hard x 2.
Pulled a muscle at the start, carried on regardless.
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