7.2km run first thing.
30 minutes. 90m elevation.
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Finally got round to doing PRL full on Zwift yesterday with a couple of miles extra to make it up to 112 miles. 7600ft climb, 173W avg, 102bpm avg. 6h45m. Longest ride Iāve done on the turbo and certainly made my wrists and arse hurt.
Entries open today for next years Deca Iron so had some serious conversations with my wife last night. She wants me to be averaging 12hrs training a week consistently before I enter.
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Does. Not. Compute.
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She is very supportive but does have a point. Itās expensive to enter (Ā£2000) not including the 2 weeks accommodation I and support crew will need so she wants me to be sure I can do it if if I want to do it.
And that means 12hrs week in, week out whether I am in the mood for training or not. Which means I will actually need to get up when my alarm goes off every day, not just when I can be bothered at the moment
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Yeah that makes sense. Good luck. 
Weird one for me this morning. As I said yesterday, I was majorly low on energy and mojo. Woke up naturally at about 6, feeling quite refreshed, and convinced myself to get out of bed. Popped down shed.
First 25 mins or so weāre bloody horrific. Nearly quit multiple times when I was barely able to turn 2-2.2 w/kg. Legs were smashed, energy low, mojo non existent. But stuck to it. Eventually things started to perk up. And I targeted 60 mins, then 70, 75, 90 and eventually deigned to finish the route Iād selected (Dust in the wind) which took me to about 1hr 45 mins. And that included a few efforts up the hills.
Legs are feeling sore now. Much more than they should be, and had a scratchy throat yesterday. So Iām deffo fighting something off as well.
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A paltry 2:10 for me. No choice in the matter though.
At least Iām in Italy now until I think, Friday, where we pop back into France and south to Nice. Some amazing hills here which Iām hoping to get out and have a jog around today and for the rest of the week
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Used the climb portal to do the Tourmalet on Zwift. Havenāt been feeling it for ages and trying to muster some enthusiasm for exercise, which is difficult at the moment. Got a few days abroad coming up, which will hopefully snap me out of it.
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Raining today 
Binned off my ride and set off for Yr Wyddfa at 0545 instead 
Nice 100min drive.
Not paying Ā£16 to park at Pen-y-Pass, or Ā£6 for a lay-by ā¦ so parked 3km away 
Went up Pyg, got piss wet through.
A lovely fog and 40kmh wind greeted me at the top, along with a balmy 3Ā° āfeels likeā temperature.
Walked back down miners.
5hrs all in.
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Diolch am ei alw yn fynydd yr Wyddfa
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About 10hr15 for me last week. 80km running and 30 min turbo.
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Dim problem 
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Todays swim location, a freezing man made ālakeā (pond)
Itās fed by a mountain spring and probably only a metre deep in the middle
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That looks like the alien chair out of Prometheus! 
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Yeah yeah, whatās your spm swolf etc, thatās what we really care about! 
Well, any actual ātrainingā was questionable. Probably did about 500 metres. An absolutely amazing spot though.
Itās funny. I last came here (here being a small town called Fontanelle in NW Italy) I thought it was a bit of a hovel, we came in Jan 2018 and it was so bleak and I thought, a bit barren. Coming here now and itās amazing, right in the doorstep of the Alpes and seemingly, not on any tourist radar. If only I didnāt have the kids!
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10 mile run 
after dark
Ran 8/10 of my horribly hilly city centre randonee, ahead of autumn goal. A solid benchmark route for me.
Late night workers busy setting out the course for the UCI cycling comp. Still re-surfacing the roads too. Course takes a few climbs I run up fairly regularly around the university 
Happy 
ā¦ next goal to get back to regular 2 hr runs and dump my glycogen all over the tarmac
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Month ā July 2023
Summary
Training days = 28/31, with 8 double days = 36 sessions for a SBR total of 39h 9m. 
Biggest month of this year, which definitely makes it my best training month since at least 2014.
Swim ā 12.8 km
Same number of club sessions as last month (5), but lower distance, so must do better. 
Bike ā 666 km
Second biggest month of 2023, taking my YTD total higher than any 12-month total since 2014. 
I even rode my bike outside, for just over an hour, still fine-tuning the saddle position, but a start.
The scary thing is that this might be the longest IRL bike session Iāve done in 10 years! 
Run ā 79 km
Still my weakest area, but at least I matched my biggest month of 2023 so far.
Overall
July was a solid month for me, but I expect life to get in the way a bit during August.
I just need to remember something is better than nothing and not fall off the wagon completely.
Cheers, Paul.
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45 minute spin class at lunch.
Didnāt think it was that warm before I started but actually wrong my kit out afterwards. Sweaty AF.
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Nice very slow 1 hour run on the tops.
Slightly fast last 10 mins when I saw the mother of all clouds (remember Saddam!) rolling over the hills towards me.
Just got back to the village before the normal deluge phew.
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Bike to swim to pub to bike to pub to sofa.
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