Another steady 30km / 1hr commute ride home.
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I was planning on a swim, but thought I could do that down the street, I passed. Neither seemed appealing, going to the pool or swiming in the flood / street.
90 minute bike (2Ă30min tempo, grim) and a 5km easy run though.
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Jumped on the turbo. Sacked that off after ten minutes.
Tomorrowâs another dayâŚ
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Lasted longer than my run today 
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Today was another day, 30 minutes of short but spicy intervals.
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Treadmill at lunch. 0.5k easy, 1k flat out x 3.
Token weekly swim tonight.
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Well that was crap. Meant to be a 9 or 10km easy, had that groin pain pull me up at 7.5km and I walked home. 
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what speed you doing those Kms @APM ?
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Easy 6 minute kâs, so 3 minutes to regather myself.
Hard 4:30, but 1.5% incline.
That said, think the treadmills a bit out.
Felt more like 4:00 minute k pace for the harder efforts.
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Good to see your back on it like a car bonnet 
I also did a treadmill session today but the legs couldnât really deliver what I had planned (5km at 16kmh). Ended up doing 5 x 800m and jogging in between. Then 2500m in the pool, after a choc ice.
Motivation: aquathlon in 3 weeks time
edit: now Mrs FT wants us to go and run 5k round the outside of the stadium too, itâs turning into a proper training Friday
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Thatâs the thing, Iâm just a slow treadmill runner. Outside, happily tick over with 4:25 minute kâs.
On a treadmill, thatâs a monumental effort.
Good work though Fruity, plenty of life left in you yet!
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Training 0 - Sleep 10hrs 11mins
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100kms to Windsor for a cinnamon bun. Sat behind my mate for the whole ride, who only did a long course tri in Montenegro, two weeks ago. He should have been tired but was happy to be on the front all morning. Lots of aggressive drivers to contend with. 
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Also managed 100k on the bike, quite pleased that I avoided racing myself and battering myself. Sun was quite pleasant but air temp was pretty cold.
Nice and steady with AP 176W. Probably the last long ride. Would have liked to have done a short OTBR but the leg is really achy and felt it a bit at the end of my session last night so didnât risk it. I did have a massage after the run last night that confirmed it was pretty sore and tight 
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3½ hours bike.
Lunch, tiding, removing some tiles, fitting a blind, taking stuff to the tip.
Pool, 600m only sadly as ran out of time.
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Genuinely thought this expression referred to how do I say âEssex girlsââŚ
ETA - apols, didnât mean to come across as crass with that!
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Up early, get the gym done.
Rowing warm up, then lots of exercises on glutes and calves.
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Started doing sport again last Thursday 
Had a bit of a bad run of it the last 5 weeks, what with my sonâs hospital visits, getting a lump removed from my leg and then suffering from vertigo the last week.
Of course I started with rock climbing, thought it was going to be a catastrophe as at my age, strength doesnât want to stick around, but it wasnât too bad and quite surprised myself. It also helped that my climbing partner is a physio, who understood how I was feeling with my vertigo 
Then yesterday went for a 4km run and climbing again in the afternoon. Going to try and repeat that today, off for a run in a minute.
As someone who does sport nearly everyday, itâs strange having a longer break. Missed my sport at the beginning, then I started to almost enjoy the rest. Definitely had to force myself to go for a run yesterday. Glad I did though, love running in my local forestâŚmy happy place 
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Really good to hear Anna, you and the family have been through a lot lately. Nice to focus on something positive for yourself.
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