8km mostly flat trail. 47mins
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45 minute spin class.
Playlist was classic rock, decent. 
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60 min spin class ( 15 min start alone)
Very low av hr
45 min strength/ functional fitness circuit, knocked the effort off today, last week is hitting me now so just zone2/ steady away this week.
Enjoyed it though
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Looks like work getting in the way today and I have athletics later. (last one for a while, wohoo!)
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Busy few days so not been on here for a bit. After my successful tester run on Thursday, did a long run of 29 miles tonsome friends house on Saturday. Wind levels were pretty insane but managed to get there in 5 hours. A few Zwift rides/races since but was massively tired yesterday and needed 9 hours sleep! Need to be a bit more regular with the running
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A 29 mile test run…?!
As you do.
I had to read that 4 times…. That has to be post of the month?
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I’ve never been high on the sensible scale
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Happy birthday 
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Happy bday!
As it happens, I did a @joex today - my first ever (I think) triple day.
1hr easy run this morning
1hr lumpy, bumpy sea swim at lunch
1.5hr steady turbo in tt position this evening
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Friday is triday!
Well, tuesday but still. Well done.
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I drank beer and waved my joiners goodbye.
I reckon your day was probably more useful as Tenby prep.
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Happy birthday for yesterday @joex
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Also belated birthday wishes from me Jo, I missed this last night. Do you have a hangover?
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Yes.
Skipped the bike commute, but will try a swim at lunch more to test the Form workouts than exercise itself.
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Happy late birthday
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Up very early for work.
7.1k lumpy run.
30 minutes. 85m elevation.
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6km easy run, 32.34 at 5.25 pace
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I suspect that’s not helped by the alcohol 
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1 hr steady on Zwift in the Yumi group
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