Just slipped on a loose rock yesterday … on a very easy walk 
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Ouch. Hope it heals soon.
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I’m just back from a few weeks hols in Canada (mostly BC). Every town has a couple of weed shops and it’s all legal. Very civilised.
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I’m heading there in a couple of weeks, not actually been there since it was legal, but there was plenty in vancouver anyway when I was there 20odd years ago in the hostels…
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The gateway to the world of ultra by the sounds of it!
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Decent evening of weather so drove to the foot of Winter Hill with Oska to run/hike to the top and run down
Just under 10km, 340m of up and down
Views from the top were stunning. I could see the following counties:
Cumbria
Derbyshire
Greater Manchester
Cheshire
Lancashire
Merseyside
In North Wales (could see Snowdonia for sure but not quite so sure on my North Wales Counties)
Denbighshire
Flintshire
Possibly Wrexham
Conway
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16km trail run/ hike again today.
Running down a hill and I see a man bent over with his hands on his knees. As I get closer he starts walking again and I realise I have a roman soldier walking towards me 
His costume and accessories looked very authentic and I presume were very heavy. I just said a quick hello and ran past. However after bit of internet sleuthing I found him…
He is the gentleman in the first picture cutting cake. After seeing the tree hugging woman in the forest recently, I thought I’d seen it all. But I think this tops that
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15 th hyrox sim ( crossfitters talk for simulation it took me a week to get it!)
8 x 1 km runs 12 kph ( 5 mins)
8x something else!
Total time 1:16
Av hr 149.
I had a “ friend” with me all the way, fit lad, better ski/ rower than me. He did the exercises ok, but his run speed went from 11 kph to the last one at 7.8 kph with a hr of 170!
He finished his runs when I hit 1k and was in a world of pain the last 20 mins.
Compromised running is nothing new, it still really hurts though.
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5.25km paddleboard from “Hell Foot” Park (Fell Foot, but it’s actually hell. Avoid!) in 25° - finally 
200m swim with my daughter
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Heal up @Poet.
Another double day for me.
This morning, 7.1km lumpy run.
31 minutes. 89m elevation.
Will swim tonight. 1.5-2km.
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Just over 44 miles this PM on the trusty Bianchi posing in the trisuit in the not rain shit really! 2h55 which believe it or not, for me is flying, I never usually get an average over 12mph 
so over 15mph is actually quite an effort… must be the not rain, going to my head 
Amongst today’s wildlife, my favourite, heard first, then saw he/she come bursting out of a forest as I swept down a beautiful hill overlooking the M74…a Goshawk, win win 
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Part 1 of my mini, mixed Long Course Weekend completed this morning.
4km continuous swim at the pool this morning. Definitely my longest swim in a decade, potentially longest ever. As i probably maxed out at 3.8km in the lead up to IMW 2013.
It was slow, averaging 2:16/km according to my watch. But encouragingly i glanced at the watch about half way and it said 2:14.I didn’t stop at all for the first 2km, but stopped for a brief drink at that point, and then at every 500m for the second half for a wee sip as it was baking hot. So a drop off of only 2secs, that included the stops (as i my watch was running constantly) is pretty good. I actually felt like the first 500m was the worst. After that i just settled in and plugged away.
So at least i have a benchmark now. It’s going to be a slow swim in 3 weeks, but that was my ‘make sure you can do it’ session. I’m normally a tad quicker in a wetsuit, as a shite swimmer, so as long as it’s not a rough sea, and i can get some decent feet, then something closer to a 1:20 may be possible. Which is more than fair with the pitiful amount of swimming i’ve done.
In the past 22 weeks i have averaged 0.9 hours p/w of swimming. In 2013 i averaged 1.6hrs p/w for 30 weeks! Looking again as a total, that’s been 49 hrs in 2013 vs. 22hrs in 2023!
You get what you pay for as they say!!!
Longest run of this build planned for tomorrow (Mrs GB is out at 0900 so i’ve had to switch bike and run around), then a 4hr ride on the TT bike on Sun. Not including the big London ride, this will be my biggest week so far.
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My ankle is fooked.
It was pissing down in Windermere (and forecast to all day) - so we came home (last day anyhow) instead of going to Ambleside for a paddle.
Now thinking of what I can do for the next two-four weeks whilst it heals … swimming with a buoy. Light gym work and some easy spins 
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Which fanny pack/running vest did you get in the end?
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AM swim in Loch Ettrick - again I thought was a tad tepid.
Only 0.75ish miles, but second swim in a week - can’t remember when that last happened.
Have to pull my finger out for that Windermere 10k next year and possibly the 11 mile WOW.
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Cracking work @gingerbongo. I get bored during a 2k straight swim, let alone double the distance.
I’m knackered, so limited movement today. Will swim tonight though, c. 2k?
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That’s pretty rapid! 
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