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Packing / preparing for holiday (and feeling a bit off to be honest) so not a great training day.
Although a short firey bike was funâŚ
21 minutes - 20mph - 233 watts NP, lots of junctions and a u-turn, so good pace.
3.15km â 4:55 minâ˘km 26C but comfortable
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Managed 12 hours this week, but 8 was cycling after yesterday and an evening ride on Wednesday.
Running was about 3 hours, but included a decent set of intervals earlier in the week and the race today.
I had planned to do a longer swim on Friday but the GF said she wanted to go out so that didnât happen and although I swam 3 times it really wasnât enough. I can hopefully get a few sessions in this week though.
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8 hrs 30 this week including 56km of running
Managed to inadvertently call 999 with my phone in my running vest this morning- never done that before - a bit embarrassing
Ran through a field on this morningâs run which had a footpath on it which is crazy overgrown with grass to about 5 feet high. Slowed me to a walk for about 1.2km which was really annoying - got home and it felt my legs were on fire - really blotchy and incredibly itchy.
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Yeah⌠been there frequently, âffffs upâ your sleep and recovery as well.
I might call on your experience if I venture into the Ultra World⌠not been feeling great the last week so had time to stalk a few TTs (UTMB) to keep me sane.
Very impressive last 24 months from yourself.
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I have a hotel he could use 
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finished today with a nice 1hr15 on Zwift, struggling to put out 100watts at the start, switched to Neo power and suddenly back to normal. Think my pedals are finished.
32km, all steady, lots about 3kg in sweat and drank two bottles of water.
this week has been poor overall, 36min of swimming in 2 dips, for 2.4km, biked twice on Zwift, 52k and just under 2 hours + 3 gym sessions of close to 1:45 total 4hrs 35m
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Plenty on here with experience (and many better than my mid pack efforts) - very happy to spend time waffling about ultras to anyone that will listen
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A trick usually reserved for Bologna
I have had a pathetic few days. Bit hot now to do much. Even swimming is a bit tricky because many schools are out and all the kids are taking refuge in the water, creating a crash hazard (no lane ropes). Plus a bit tired from last weekâs various excitements. Think the Cots taper may have started early.
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Apparently I phoned the GF on Saturday while cycling 
She phoned back asking if I was alright! Phone was in my back pocket.
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30 minute spin class first thing. Thatâs ya lot for today.
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A paltry 8 hours last week ..!
I needed a recovery week anyway went to the house we are doing up twice and no long ride outside ( rain and windy )
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5km @ 5:10 minâ˘km in 27C heat.
100% Heat Acc.
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Planned to get out on the bike about 6am for a ride before it got too hot. Woke up just after six then thought Iâd wait till the rush hour (there isnât much ârushâ where we are) calmed down. Coffee and breakfast first then. Headed out at 8:30.
Lovely 30 miles on some roads Iâve not ridden in years. One of my bottle cages decided to break whilst rattling down a hill (I blame the 23mm tyres). Managed to save it all and not spill a drop or my water and two year out of date gel mix.
Later on about three miles from home over a hedgerow there must have been something spraying some crops. It was spraying all over the road and with not more than two seconds warning I got a proper soaking!
I cursed for a couple of seconds and then decided it was lovely (as by this time it was 10am and boiling hot).
Hopefully itâs water and not some agricultural weedkiller or fertiliser. Iâll let you know if I get taller or grow an extra eye overnight or something.
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23 mm tyres !!!
Extra well done !
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gym again, no swim as a bunch of fuckers kept trying to call me mid bench press, one turned out to be a triathlon coach cold calling to see if I needed âhelpâ .. FFS
Way to hot to turbo or run today and el nino didnât fancy 5am alarm call for swimming today after staying up too late so bang went my morning run
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Saturday am 5k easy run
Sunday pm 5k easy run
Monday am 6k easy run
Monday pm 30 mins strength and ankle rehab
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âStop looking at your god damn phone and focus on your form.â ~ Mehdi
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I had music , so my earbuds in, and spotify cuts out when phone rings. Fâkin annoying that is. Phone was out of reach.
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