Motoring
Not today.
Plan a steady 16km
7km in, nice and easy, massive nose bleed, blood everywhere, binned it at 11km as I looked like I was running away from killing 30+ people
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Hope all is ok now? 
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Manic day. Somehow managed to train twice.
Gym at 5am.
2k row.
2 sets each of banded clamshells, banded bridges, sumo squats, deadlifts, calf raises, bent leg calf raises.
Lunch, 5k run.
0.5k easy / 0.5k hard x 5.
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Woke up with a cough, another nose bleed early AM.
Easy morning at work, and some light entertainment on TriTalk, lunch time walk about 2.4km in the sun, needed that, and felt better as the day went on.
No way when the day started did I think I would manage any training.
Anyway, the only failed session is the one you don’t start, so I though I’d do the warm-up and see. Ended up doing the complete session but the last interval was over target pace range, having said that interval 2 was too fast, so not really a surprise.
2025•67 - 4x 2km (1.5km)
#1 – 2km – 8:44.5 – 4:22.3 /km
#2 – 2km – 8:36.1 – 4:18.0 /km* whoops!
#3 – 2km – 8:48.3 – 4:24.1 /km
#4 – 2km – 8:50.3 – 4:27.2 /km
Distance ------- Time -------- Pace
17.32 km ------ 1:26:58 ----- 5:01 /km
More than happy with that, tired now.
Early night. Recovery day tomorrow, yay!
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Little 42k bimble across some Welsh mountains, followed by a 8k run back to the hotel as I couldn’t be arsed waiting for the bus
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Back in the gym this morning.
2x1k row.
Then 2 sets of bench press, military press, lateral bar raises, hammer curls, side planks, sit ups, bridges and deadlifts.
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“1500 Strong”
Broke up by cap leaving head and goggles filling up. Otherwise 3s below threshold then losing 3s per hundred doesn’t seem too bad.
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Well that was a disaster. First run since Saturday due to being a bit banged up from my fall and work. Got 2.5km in and nothing was working. My legs were heavy, breathing was all over the place, my foot hurt and it just wasn’t ‘happening’
Turned around and walked home 
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80 k ish in 2:40 ish hr 142 ish
Rode with / past 10 cyclists, even rode side by side,for a short while but the cars honked so I moved on
Everybody spoke
Everybody going the other way ( on a bike) made a friendly gesture of some description
The one exception was an older guy with a goatee … must have been a German ?!
Lovely day for it
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Was it a Goethe
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Would have been better on a Canyon!
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I’m having a shite week so far. Just my bike commutes to speak of.
Will need to full on weekend warrior to salvage anything.
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14½km Regenerative Run (split run)
Split into two runs, finish each feeling better than you started. 7½km lunch time, 7km straight from work.
Both were lovely in the warm solstice sun.
Goal achieved, relaxed and had to think about keeping it slow, could have been 30s per km faster whithout much effort…
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Would have been better on anything with 30 mm tyres
The roads are shocking now
Argon e116 only takes 25 mm max
Argon e119 takes 28 mm
Need a tt bike that takes 30mm ( discs )
Nice weather though !
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Up early.
5.5km run.
24:46. 75m elevation.
Felt awful, from the first 100 metres.
Think the training week has caught up with me.
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I’d be careful with that, I put 25s on my e118 and fucked my race. I’d go 23s max despite the stated frame numbers.
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Lifting.
Squat 3x5 25kg
Row 4x8 45kg
Bench 3x5 45kg
Then Physiotherapy.
Work.
Then Beer.
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