That was on in the ‘Spoons on Monday. The clientele were mesmerised.
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I went to soi 6 yesterday …
That’s the notorious one ( very young girls )
6 out of 10 are obviously legal age, some are of an age were it’s nearly as sad as the young uns
3 out of 10 are young.. they certainly look under 20 but I’m rubbish with ages anyway
1 out of ten is “ duck me that’s a child “ and knocks you sick my mates girlfriend ( Thai) says the really young ones are the “ most popular “
This world really is orrible at times.
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5.4km first thing.
23:43. 79m elevation.
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Swam
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Ran
Long run 1h31 as
37mins 6:40/km 140ish hr ie Z2
30 mins; 5x3 mins at 5:30-5:20/km with 2-3mins recovery, ie LT threshold intervals
Then, I was going to do a solid 6:10/km or possible HMP home but my mate came screaming passed at 3:45/km so I decided to sprint catchup and match him for a bit. A very short bit 
So that fucked up my even pace and I kind of fucked around for the last 30mins.
After an hour and 15 I was running around 6:00/km for 159bpm which is what I wanted to know to plan my next races.
12hrs for the week is my biggest week in a long time.
Sleep and recovery *may* need some attention though
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A zero week from me. Not ideal, but I’m positive about it. Was actually a very productive week from all other aspects of life - kids, social, work and DIY.
Only tiny silver lining, from an exercise perspective, was a good session on the boards in the sea on Sat.
Hoping I can get a couple of runs in next week at least. Lots more DIY on the horizon though unfortunately.
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Quieter week this week, as we’ve been at Center Parcs Mon-Fri.
Monday: Bike 25.4km, 469m elev. 59m52s, 25.5km/h, 218W average 249W NP. Forgot to wear HR monitor. TSS 60
Tuesday: Run with toddler 9.27km, 59m10s, 6.23min/km. 146m elev. Avr HR 122, Max 143. Legs felt like lead. rTSS 74
Weds off
Thursday: Run with toddler 9.5km, 54m17s, 5.42min/km. 146m elev. Avr HR 150, Max 168. rTSS 83. Amazing what a day off can do.
Friday: Bike 25.4km, 469m elev. 59m58s, 25.5km/h, 223W average 258W NP. Avr HR 131, Max 153. TSS 65
Saturday off
Sunday: Derby Sprint Tri, 400m/18k/5k.
Swim 7.16 Av HR 144. Have swam 9-10 times this year including 3 tris, prior to that last time I swam properly was 2016.
Bike 34.20s, 32.2kph, Av HR 149 Max 161. Average 223W, NP 235W
Run 22.09s, 4.30min/km. Av HR 155 Max 165.
Went ok, had guessed 1.07.00, and finished 1.06.46. 2m32s slower than when I did it in 2012, but felt I could have kept the same pace for longer, but not gone much faster. Have been focussing on adding distance rather than speed at the moment.
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Well done at the sprint 
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27km loop home. Standard.
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After a couple of days off, back with a 30 minute lunchtime spin class.
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Swam yesterday
Ran today
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DNS (did not swim)! didn’t get to the pool until 7:40 after doing some chores and motivation had evaporated.
Only 3 swims to Christmas now 
Posting for motivation, not sympathy 
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I, for one, feel motivated!
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Actually got out for a run. Sweat a bloody lot. Found it very hard. But nice to be out with mates again.
About 15km with 524m elevation gain (all pretty much in 3 big climbs and techy, sharp, loose limestone descents). Bloody humid once you got going.
Unfortunately due to the kids starting new clubs next week, the Tues crew runs are going to be no more for me 
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Last week
Total 13h 13m - including walks, not including body weight sessions
as follows…
- 7h38m
- 3h48m – 42km
- 1h47m – 10km
Another good week. Missed a run though.
The “No swim” was really an optional swim 
which I didn’t do.
Suppose that should be a tick really - No swimming 
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Another 30 minute spin class. Still have last weekend events firmly in the system.
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As I was going to be coming home to an empty house anyway, I decided to do a 50k ride home, with a bimble up Boxhill. Feeling a bit tired now.
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Tempo run
17mins at 5:24/km avg, HR avg 159.
It was rising but so was the gradient, so I don’t think 5:40 is my threshold pace on the flat.
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45 minute spin class. Body still not right.
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Trained twice. HRV through the floor, stupid… frankly.
5k this morning. 65m elevation. 21:40.
Swim this evening. 5 x 300. Average 1:44/100.
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