How many beers did you consume?
Cold sleeping that?
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Absolutely Baltic 
Don’t drink. So none. 
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Ah yes, sorry I forgot!
I see from Strava you made a friend 
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He annoyed the hell out of me. Ribbiting on ALL NIGHT LONG 
I jettisoned him, but he came back.
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You’ve never read the Frog Princess clearly, you nearly had a magical wife!
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A frog friendly habitat doesn’t sound an ideal choice for camping 
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Gym this morning.
1.5k rowing warm up.
3 sets each of bench press, military press, bicep curls, side planks and sit ups.
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2025•84 - Long Run 20 miles with 9km ~MP to MP +10 seconds
23km steady then 9km as close to Marathon pace as possible
I did 8km near M pace at the end of / within the 20 miles and called it good as was getting battered by the wind, ran out of water, and had some foot pains in the last 3km. It was really hot on the tailwind sections.
Some seasons bests so can’t complain
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but…
great running 
How long to your marathon?
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Ok… thought you’d like it
32.2km at 23km insert 9km at or as close to M pace as possible 
No bad considered I got a cold on Wednesday, I did a 3x 3km session which I should have missed in hindsight, but got done, recovery was hard from it.
Two easy days then today… still feeling the cold and nearly binned it off at 15km but then the feeling a bit rough passed.
3 weeks tomorrow I think. One more week and a two week taper. I have done a 3 week taper before but this has been a shorter build from a lower base.
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Just over an hour in the sea and it has completely done me in! 
I’m shattered.
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Early morning gym. Leg day.
2k row to warm up.
2 sets of banded clamshells, banded and weighted bridges, kettlebell sumo squats, kettlebell goblet squats, kettlebell deadlifts, calf raises, ab cycle.
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Hmphm. Failed on the fourth of five threshold over unders. Frustrating, but better to quit than push fruitlessly.
Probably the 5k yesterday given I’ve been doing these on box hill fine.
…or maybe the gardening and beer after the run 
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60 hilly kilometres. Very steady and glad to have the extra couple of teeth on my rear cassette. My ride was not Poet approved, with a leisurely coffee stop at the bottom of Leith Hill.
@Adam seemed that the whole of Thames Turbo was out in the Surrey Hills today.
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Yeah I think they had a few different groups out all doing some variation of three hills.
I got out myself for a short one to Windsor, back home at 9 enjoying a coffee - beautiful day but properly nippy first thing!
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Another week done and nearly 12.5 hours this weeks so building up a bit more.
Mostly cycling with nearly 8 hours and the majority outside. Long ride today which was getting to be a bit of a struggle until I got to my second feed station. Also had short runs after 2 of them including 4K today.
Was always planning on reduced running after last Saturday’s long run and I had a couple of tight muscles causing me problems. Parkrun yesterday was my only hard effort, but still nearly managed 4 hours with the brick runs.
90 minutes of swimming, slightly extending the sessions but only got in 3 times this week.
Think I was a bit tired and irritable on Wednesday though so need to avoid doing too much more for now.
Hoping for a bit more balance this week but have a trail race next Saturday.
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I seemed to recover well from my long (9.5m) run on Tuesday. Parkrun and a bit yesterday (about 6m total) so today I thought I’d go a bit longer.
Keeping my pace under control in the early miles was tough as I wanted to just go quicker but I held back. Ended up with 13.7 miles ticked off and a little over 2 hours. The weather was lovely.
So this has been a big week. I’ll just see how the next two weeks go and then decide on London nearer the date.
Been busy all afternoon in the garden which I’m going to call active recovery.
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Got out the door to get the third swim in tonight, so finally training like a triathlete; 3 swims, 4 bikes, 3 runs, 1 strength . Plus a bunch of gardening and scooter racing with the kids
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Saturday 17k easy run with zl
Sunday am 6k easy run with zl
Sunday pm 31k steady bike
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