I’m getting this…!
When you give it full gas, you should shift…
That’s the theory anyway…!?
Stick at it.
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Running 3 x 2k, each interval quicker than the last.
Think I’m coming down with something, holding on for dear life at the end.
Deeply unpleasant.
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13km road run, 5.21 pace.
That’s 73km for the week, I think approx 7hrs. No bike but plenty of core work with sanding, stripping. 
Long easy run planned for tomorrow. Could be a short easy run given the weather!
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15.2km ‘Bergen’ run in boots, on the Cotswold Way. 1h40. Light on elevation though (336m) but heavy on mud!
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Heartlands Parkrun down in Cornwall today.
Absolutely stunning weather, just a touch on the windy side.
The orgs have done well to squeeze a Parkrun in this little garden/playground area. In the newbie meeting you’re told to “start here, over that, a right, a left, a turn, through here, around that, loop around here - then do it another two times” Christ that’s complicated!
Plan was just to stick to whoever was at the front and see what happens. A local takes the lead and myself and other guy stick to his hip as our guide, I can already see the other chap is on the brakes just waiting to figure out the course and go. Another chap joins us and I’m thinking this could be a tasty little race in the making. I’d say half the lap is very technical with lots of turns, a dead turn and a variety of running surfaces. The other half is a big loop around a playground and back. Once we hit this area our guide slows and gets dropped, then the younger guy in our group drops the hammer and gets a gap immediately, never to be caught again. So I’m left in second with one running partner breathing down my neck, half a step behind waiting, biding his time it seems. Plenty of traffic on the course now on laps 2 and 3. My running buddy has found his moment on the final lap as we overtake a slower runner in the final garden section. He takes the inside line and I’m forced on the outside and he guns it. At this point I’m really regretting the nice duck dish, red wine and beers last night. I upped my pace with around 300 to go but I cross the line 12 seconds behind him.
My watch beeped 5km at 19:06 which would be an unofficial pb but I’ll ignore that with the twisty compact nature of the course. Official finish of 19:24.
Chatting after the finish the chap who showed me a clean pair of heels into second is called Stephan Van Brummelen. A name that rung a bell. Think he won his AG at Outlaw a few years ago!
Anyway, good fun and an interesting course if you find yourself down this way
Edit - the top 3 guys all triathletes btw 
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ABSOLUTELY AWESOME RIDE IN THE HILLS.
Twice up Artists Lane, Blaze hill, fairy quick between them, 240W back home.
253NP for 2.5hrs.
Then this 
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Popped my Park Run cherry today.
I’ve got a 3 hour CX at Delamere next weekend so thought I’d combine my first park run with a recce of the course.
Due to a fragile knee I’ve not done any speedwork for approx 6mths but I have been running regularly. Allowed the first 2 to go off & do their own thing, took a comfortable 3rd place & first old fella in 18:45.
Perfect conditions, but a couple more marshalls would’ve been appreciated at a couple of places. Many thanks to 4th placed fella who hollered directions to me when I lost sight of the leaders.
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very nice!
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Well done Adam, and good stats Poet, I presume you only see them on the premium?
I had to collect my car so ran to the parkrun, did that in something like 20:40, which was supposed to be MP (I wish 
), then 2k to the car. So not bad, but it was a bit unpleasant after a late night with some Guinness and a few hard days.
Looks like the wattbike again tomorrow with impending storm. There doesn’t seem to be much let up in the wind for the next 10 days.
Jeff
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Out on a 3 hour mixed road and gravel ride today and I passed a tritalker in his retro planetX kit. I gave him a “Go TriTalk” shout and got a response. So go on, which one of you guys was it? South of Sevenoaks somewhere in Kent.
Decent ride for me today. Gf is away with a couple of her her mates, so me and the bf of one of the other girls headed out. Forecast for last night was dry, as was today. Woke up to very wet roads. 
Still, had a great time. Over 5hrs out there, lots of hills, and a 130k banked. Definitely feeling like my cycling is making progress. Keen to retest soon.
IF of 0.86 and a fraction shy of 400 TSS.
@Poet would have a heart attack with my cycling TSB. It’s going to be at -64 tomorrow! 
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Second workout of the day, kettlebells then a good stretch at the gym.
Now sat down with the wife ready for the rugby!
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Full distance swim… in fact 3675 m”s…!?
Don’t ask…!?
Neo shorts
Finished off a very long and hard week.
Rest day tomorrow thank duck
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Remember me when you get injured 
After a tired and achy plod home from work last night, today’s run was much better. Just over 11 miles and definitely feeling the benefit of carrying a bit less weight. A beautiful afternoon before the storm hits so tomorrow’s a #wattagecottage session. See if a can stomach 2.5 hrs on the turbo.
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The long turbo sessions can be a little harsh on the nethers!
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so can the short ones…
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There will be Plenty of chamois cream downstairs.
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Long run planned today. Looked out window. hmm, maybe later! 
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I know, right!
Doesn’t look like there’s a good window.
I’m on for an easy hour, but can’t face the dreadmill for that long
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