Wednesday am 5k walk,
pm 15mins ankle rehab
Thursday am 5k walk, bumped into Ash who I met on the RAW adventures Dragonsback recce (he lives nearby) and chatted races and recces
am 4k gentle run to test the ankle out - seemed ok
pm 30 mins strength training and ankle rehab
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5:30am
92 minute easy Z2 (very boring, but should have been easier, guess it was the heat)
13:10
6Ā¼km new shoesā¦ 4:35 ish per km.
5km in 22:50.
Tempo but not pushing too hardā¦ maybe new shoe power. 
(Think I would have been 2:30 per km with a dozen pacersā¦ some in front, some behind,
purchase my new shoes here ā 
)
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Easy recovery day
25 minute (only because I was too lazy to get up any earlier)
2.5km easy/recovery.
Heat acc. 85%
In Spain in 5 days so Ill get to 100% if it kills me and it might.
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Friday am, 6k easy run, ankle getting better
Friday pm 30k bike
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Trained twice today.
30 minute spin class at lunch.
Tonight gym.
1.5k rowing warm up.
3 sets each of bench press, military press, deadlift, sumo squats, thrusters.
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2 x 18km 40/50min commutes yesterday.
Damn puncture and slipping wheel on the way home 
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Also punctured on the way home from work on Thursday night. Pinch puncture I think. First one since I switched to heavy duty tyres.
The cycle path was being patched up, I tried to bunny-hop over some of the small sections of missing asphalt but mistimed one, and the back wheel took the brunt.
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Really easy parkrun for me.
Taking me to 8hrs for the week.
Ride tomorrow should surpass 11hrs.
Hopefully get some consistency down now.
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Eleven hours; youāll be training for an Ironman next!
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I must confess, that my relationship with cycling is so much better now Iāve quit Ironmans.
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Mine is sh1t. In fact I might retire from cycling, it just takes so much time to be semi goodā¦ just a few years ago I could hold 245w for 2 hours (which took over 12 hrs per week to achieve.)
Now I struggle to do that for 20 minutes. Sad times.
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Gym, deads, Overhead Press, reverse fly, pulldowns and a couple sets of curls for the gun show 
Easy 400m swim to cooldown
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8Ā¼km ā 42 minutes
Twas warmā¦
Heat Acc 90%
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Just ignore the numbers; I simply plan a route and follow the beepsā¦ remembering to take in the scenery 
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Iām with @Jorgan on this one.
Although, I rarely even plan routes now.
Just head out and ride.
223W for four hours recently.
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I only follow the beeps so I can find the new off road sections!
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11:11 for me this week 
Great ride this morning.
Just easy, local, made it up as I went along.
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Is Tenby sold out yet 
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I can barely run 35 mins 
Cycling is a piece of cake.
I totally get why loads of rich old fat white guys do it 
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In unrelated news I went for a ride today. Lost about 10-15km through stopping my watch, so somewhere over 100km Iām sure. 46km Guildford to Box hill then got lost on the way back. Took no bidons. Had some ice cream at box hill - amazing. Sang some Bon Jovi at the top of my lungs through Guildford town centre as Iād put some music on my earphones.
Now recovering for the drive homeā¦
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