3 mile run first thing.
21 minutes. 0m elevation.
30 minute spin class at lunch.
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This was v good!
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It must be so nice to be run 10k
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A bit of a spicy start, 10.5 mins from waking up! But soon got into it.
Felt decent plus my ftp on the roadie is obvs higher so I dialled it up a few % each rep for the back 5. Also went up each min on the final rep. Felt right other than my arse not being saddle ready for that saddle yet! 
Pleasing graph thoughā¦
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55mins on Zwift waiting for the plumber.
No swim for me today 
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Been out for a morning swim & have the rest of the day for a ride.
Unfortunately Iām still traumatised from my 2nd cycle at The ROC & have no appetite for it.
My wife has limited sympathy.
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Rode round the corner, find a nice spot. Stash a book in your jersey. Sit somewhere scenic in peace for a few hours. Ride home.
Job done.
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He doesnāt have kids to avoid 
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30 minute spin class at lunch.
30 minute swim this evening.
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Early morning 69er ā¦
ā¦ sixty nine minutes, ya filthy animals 
14.1km 4:55/km.
warmAF, but foggy too 
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Early, parky dip in The Dee this morning. Strong flow meant 3:00/100m pace upstream & 1:25/100m on the return.
Only 1100mtrs done, shall stick to non-flowing waters until things warm up a bit.
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Back of a fag packet, think it would be reasonable to log that as 1237.5m
disclaimer: may be wrong
Edit: yep wrong, refined answer maybe its 1262m assuming you swam at constant speed relative to the moving water 
Summary
speed upstream 0.556 m/s covering 550m in 989s
speed downstream 1.176 m/s covering 550m in 468s
swam for 1457s in total
average speed relative to the flowing water = (0.556+1.176)/2 = 0.866 m/s
1457s x 0.866 m/s = 1262m
Sounds highly unpleasant 
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Had a skins bob in the sea this morning. Still pretty bloody nippy. Hands arenāt working very well still!
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100k 
. 1600m 
this time of year they take the cows up into the mountains for the fresh grass. Got caught twice by a herd of them walking up being beaten by men in sticks whilst wearing big bells around their necks
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Does this mean Monday nights aquathlon is going to be a bit of a slog? Especially when Iāve only swum once this year 
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Are you doing the Deva Aquathlon?
If so, yes it will be a shock to the system. The pontoon seems to be put in place a bit last minute, but definitely get a pre-swim acclimatisation if you can, even if the organisers arenāt too keen on it.
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In addition, do you use the Safer Seas & River Service app, it tells you water temps & if thereās been a discharge.
The nearest one to the aquathlon says there has been a discharge & the most recent water temp is 9.6degC.
I was swimming further upriver so the discharge didnāt reach there, but the temp seems believable 
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Itās Sale on Tuesday. But Ā£16 (great price!) + race pass fee 
I now see what @r0bh meant.
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not filling me with confidence. Might change my mind. I hate cold water! But then Iām doing great north swim next month so I need to do something.
I looked for the Sale events but couldnāt find them. Enjoy those!
The race pass is crazy. But then the annual membership fee for BTF is Ā£69 so makes no sense either. Afraid to say that triathlon will die out. And most definitely the smaller events.
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Well ā¦ seeing as CarlJ smashed the first two hours at Gralloch, @adam smashed Notts Sprint, @Mungo2 is being all salty in Nantwich and @SidSnot is gonna blaze at HPP today ā¦
ā¦ I actually tried this morning.
New headset.
New BLACK chain 
Freshly waxed (legs and chain)
New gear cable.
Pedals greased.
Slammed bars for the AERO GAINZZZZ
Normal two hour off-road loop done in 1:45 
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