Wronguns
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Fruit and cheese is always a winning combo
Apart from pineapple
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Loves me some pineapple on a pizza!
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Me too 
Nope 
However I do love a quattro formaggi, more cheese the better 
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Yum love beetroot 
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Iām sorry ā¦ I thought this was the training thread ?!?
( funny joke Jeff !)
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Getting this back on track.
Gym this morning.
Swim tonight.
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Ave 143 bpm for the 8km
1km splits,
1 - 4:51 ave 121 bpm
2 - 4:40 ave 133 bpm
3 - 4:31 137 bpm
4 - 4:32 143 bpm *
5 - 4:26 148 bpm
6 - 4:28 150 bpm *headwind
7 - 4:19 155 bpm
8 - 4:11 162 bpm
Threshold HR ~ 157 bpm
PS Easy 5km today in 26 minutes ave 119 HR (5:12 /km 8:20mi)
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Not currently signed up for anything.
Was going to do a OLY mid September but need to get my bike frame fixed. Found out the frame was broken where the front Derailleur mounts. Threaded bosses unbounded from the carbon.
This happened 4 days before Swansea 70.3 so I did that event stuck in the small ring.
5-6 weeks lead time to fix, not booked it in yet.
Maybe an Autumn half marathon.
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90kms this morning. Not doing enough regularly to maintain or improve my fitness. Need to get back to work and get my commuting kms in.
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Well thatās my 70.3 training complete. After nothing for over a fortnightā¦
12km run on Thurs.
43km ride on Fri.
1.2km sea swim today.
Iām so far off where I would normally be going into a āraceā itās going to be quite odd. But maybe refreshing just going by feel and enjoying the day with no pressure.
Donāt get me wrong, Iāll still drill myself and be disappointed at the end! 
But thatās to be expected.
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Sub 5:30 or death with your running ?!
Is it a sea swim?
No, itās a lake. But lumpy bike and lumpy, mixed terrain run.
Iām in no great shape. 6 would be a great result for me.
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FRO 
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Iām not sure who is captain sandbag after the last two posts
You or your understudy ! ?
A lad from our gym is a proper weightlifter but does a bit of cardio ish
Went 6:07 ish at Bolton 70.3 this year, you have to love tri talk at times
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6 hours??? Shape looks kind of bag-like to me, and as if it might be filled with a fine granular substance of some sort 
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OK maybe closer to 530 than 6.
45 min swim
3.15-20 bike (similar profile to Wales and Iām much less fit, plus I think itās a bit long)
1.30-40 run - lumpy and some crappy off road trails through the forest.
Plus transition takes me to 5.40 - 5.55 or so.
So not that sandy you buggerzzz
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