Go hard or go home 
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Still not right, sacked swimming off last night.
Just done the worlds sweatiest 45 minute spin class.
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Hoping the back sprain is under control.
3km OWS this morning.
Nothing heroic just pootling around for a continuous swim.
Couple of hours in the heat this afternoon.
Few twinges on the inclines and stiffness when I got off the saddle.
Working the spots that are tight with a softball
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Results have you down as a smidge over 20mins.
Why?
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Why?
Cos he’s not a slave to the numbers b*tch! 
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Same reason they gave me an 18:03 when my watch said 17:58 
No idea.
I posted that before the results were sent 
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Am doing an event at Colchester FC today, so got up at 4:45 to do my usual 50 mile pre-work route.
Opened the door to find it pissing down (nothing in the forecast about that)
Back to bed we went.
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1hr spin to pick up my car from the night before. A bit fartlekky.
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Very easy shuffle/walk. probably 50/50 road/trail. Pretty sticky out there, a bit of rain but not enough to break the humidity.
Would have been over 10mins quicker but ended up walking and talking for about 3kms with a guy who is starting this next weekend. 760kms! 
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5.6 mile 
at mum’s
Flew up and down the hills
First time in zoomfly’s since injured heel few years ago - gait really feels good. Wondered if these shoes actively help?…
Only problem is niggle side of chest/ back after straining too much trying to whack golf balls with a half swing after swimming 
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Did some hills.
Fooking hell, that affects average speed somewhat
100km in just over three hours a few weeks back.
Four hours today 
1800m elevation vs 600m affects ave speed somewhat 
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8 hrs 15 mins this week
Todays long run was rubbish - first hour with daughter whose initial keenness for London marathon seems to have worn off - hard work making sure she keeps it up - I have some thoughts about next week for her but let’s see if she can be arsed
Zero motivation for the subsequent hour of running - bumped into a guy I know out for a walk - recovering from a new hip - spent 15 mins chatting with him as we walked
On the plus side started yoga again and on day 4 of Flow with Adriene - something at least to try and ward off a dodgy achillies and what feels like a tightening sciatic nerve - must learn my lesson that if I don’t keep it up these things will just keep coming back
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Poor week for me in the end, was a bit tired at the start and always planned on a very easy week to be a bit fresher for the race yesterday.
Then the throat infection hit and antibiotics, don’t feel unwell as such but in a bit of a malaise which could be the tablets? So, as my immune system has better things to do I kept it to an easy bike ride yesterday, and did go for an 11K walk today.
Only 2 more days on the tablets and will take it easy although the throat has largely settled now and that dangly thing is just about it’s normal size
Will probably try and tick over for a few weeks and see how things go.
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Gym yesterday morning and today.
Injury and loss of mojo have stopped running in its tracks, but pleased I’m building a solid base….
…. And look good in a t shirt.
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Have you put weight/ muscle on?
Yes and yes.
My natural body shape is not like your typical triathlete.
I have shoulders, and a chest. The sniff of a dumbbell puts mass on.
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All that waterpolo
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Swim. Awful.
Packed the workshop away yesterday afternoon, arms are knackered 
No more Zwift available either 
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Snap !
I’m the same and have to watch my diet / calories especially with all the hyrox stuff at the min.
Your still doing a bit, hopefully the running will come back
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