Great pics guys. The moon was amazing last night. I was running on the tops and watched the sunset and then a hazy red moon rise.
Early start for me this morning. Swim at 6am, followed by a run, then a cold dip, perfect way to start the day!
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Trained twice today, after a slow few days.
30 minute spin class at lunch.
40 minute slow treadmill run this evening.
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a 30minute mile is a pretty slow run though - but well done for getting out.
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Agreed, thatās pretty slow running
Just kidding! Nice work espeically #3, juicy sub 6
I tried a flat out 50m and a 100m in the pool yesterday (on my second, evening visit 
) : 34s and 1m16. But donāt think theres a sub 6 minute 400m in there at the mo.
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CSS test this morning, 6:09 400 & 2:57 200.
I donāt think Iām far from a 6 min 400 on a good day but Iām not close to @fruit_thief on a 50 or 100m.
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Might try a 200 this evening 
If I survive the commute home
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Blimmin warm again today. This weather is weird!
Went in search of the closest decent off road hill for some vert work. Found a nice little loop thatās been under my nose all this time. We often go walking in this area with the kids as there are cool den building spots and a few rope swings. But for some reason iād never clocked it as a good hill rep circuit. Which it is! And barley over a km to get there.
Thereās one short, really steep hill on loose, sandy ground, and then a longer, gentler hill back to start thatās a little bit technical with ruts, roots and the like. So was mixing it up and doing a few each way. Found it bloody tough though. Had to get my head into the mindset of slowing down to get more reps in vs. just charging them and then blowing up. Much more specific to my silly challenge in 3 weeks time.
Ended up with 10.8km run and 536m vert.
Iāll swing over to the rant thread later for the reason i missed out on my planned final rep. Clue ā¦ very angry dogs and irresponsible, entitled owners. 
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I donāt get how your times on Strava look so fast, but your CSS is like that 
Thatās my third swim in six weeks ā¦
ā¦ although this ALWAYS happens. I take some time off, get back in the pool and am rapid. Following week absolute dog turd. Where it remains for six weeks, before Iām any good again 
And now way Iām doing those 50/100 times.
36 and 1:17 are my LTS PBs 
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CSS times are solo, most Strava stuff is with kit or with draft unless itās OW.
Felt like shit today, chaingang yesterday evening & up all night with a poorly dog, was close to sacking swimming but went & the coach set the CSS test. My 400 PB is 6:06 but that was just under a year ago, I know Iāve improved so I think Iād be close to 6:00 on a good day.
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7km on the treadmill at work
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1.5km in the pool, this evening. A total of 4 x200, 4x100 and 5x50 as 25catchup/25sprint. Just trying to vary the pace of my reps and keep the slow stuff slow, trying to maintain technique.
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90 minute bike MAF HR
7km lunch time easy run.
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Sacked it off last night but tried this morning, 2m44 & not pretty
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A very tired, 1 hour commute ride home. Very pleased itās the weekend.
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Gym this morning, lot of focus on glutes and calves.
Swim tonight. 10 x 200.
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Trying to persuade the guys im here with to do the ride to Mijas Antennas tomorrow morning. Its 13km and 950m elevation.
The last 5km averages 9.6%
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Three days in Benalmadena. Logged my biggest climb on Friday, Saturday and Sunday.
Today was this. Crikey, that was hard. Recovering from the 12-13% sections on the 9-10% slopes!
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7.30am ā First club swim in six months (due to pool roof repairs) and it was not pretty. 
In fact, I keep visualising a scene from Wildcats and was āswimmingā to the tune ofā¦
U-G-L-Y
You aināt got no alibi
You ugly
You ugly
I called time when my last 200m took 4m 44s & I was officially dead in the water. 
2,266m 1h 3m (with a LOT of rest)
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Looks fantastic & hope recovery was enhanced by San Miguel?
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