0645 finish after nice hour and a half pootle on bike up to golf ball and across ridge - unusually, stunning AM, although will confess, had been sniffing for the sun for a few weeks.
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Gym this morning.
Rowing, 3.5k, r1:30, 0.5k
S&C, 2 sets each of donkey kicks, banded clamshells, banded bridges, sumo squats, calf raises and a cycle.
Edit: 2.25k swim as 250, 500, 750, 500, 250.
Rest 0:45 between each set.
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Think I’ll go for a spin on Zwift
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5km treadmill run at lunch. Steady….
…. However the temperature was 30 degrees. Sweaty mess at the end.
Swimming tonight. 4 x 400m, r1:00.
Special shout-out to the weapon also in my lane who refused to stop and let me passed when I was on his feet every 250m.
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Ran in 16.5km to work yesterday, then tube, legs gently complaining until the last half hour when they were fine.
Didn’t seem any easier without the laptop.
Will do one more week this distance at a slightly higher pace then go up to the full 21.1 and back to easy.
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Did another Zwift race on Thursday. Managed to hang on until getting dropped on the last climb on the last lap. Looking on Zwiftpower.com I’m really behind on 15s and 1min power compared to others.
So went for a 1min power session this morning. 5x1min max efforts with 9 min recovery.
New 1min power of 530W (6.75W/kg) up from 500W. Would like to get closer to 600W eventually but very happy with that today.
The best thing is that as I’ve never trained for 1min power I should be motivated and likely to improve a bit
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Was meant to be a long one early doors today but for a couple of reasons, I had less that 4hrs sleep Wed night and Thurs night, so I’ve just woken up.
Will run to parkrun later. Probably do 20-25km today and a longer one tomorrow because I have to be ready for the circus trip later today. (uggh(.
Needed that sleep though!
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I’m sure you’ll get a lot more out of listening to your body there.
@hillwall impressive. That’s probs my 10 secs power! 
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Nice 1.5 hour run up and over hills. Got back absolutely dripping wet and drenched, but that’s all part of the test I guess.
Saw 2 short-eared owls which is always a massive bonus 
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Easy 5km to parkrun, then ran around with LO and was intending to do another 10km but really wasn’t feeling it, so ran 5km toward home, then walked the last 1km.
Legs felt heavy all morning. Hopefully will be ok tomorrow.
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Fairly desultory daily 5/6 mile runs every day.
But today finally back on my old 8 mile canal run. Felt like I could open up a bit
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5km trail run this morning and 2hrs climbing wall this afternoon. Feeling a bit fatigued tbh.
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A very rare swim, bike run day (tho more RSB today)
Steady 5k continuing to rehab the Achilles.
A positive swim session with @explorerJC. Very rare for me to get out feeling progress was actually made.
Hour+ spin on zwift.
Should probably find a tri forum to join to discuss 
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a very good swim from @mw22 relaxed and in control…the best yet…
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Gym last night. That’s what Saturday nights are for, no?
4k row.
2 ascending sets of:
Banded clamshells
Banded bridges
Sumo squats with a kettlebell
Press ups
Side planks
Medicine ball side crunches
Ab cycle
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FTFY
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Wasn’t really feeling it but needed to something. So I slept in and did a shorter ‘long run’ 
About 50/50 road/trail and walked all the hills.
Calf felt its presence about 20km in, so softly softly this week.
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Some twat has thrown up so swim club is cancelled grr
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Could be worse, at least it wasnt a code brown
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