Gym first thing.
2k rowing warm up.
2 x bb military press/kb thrusters, db arnold press/db push press, wp chest press/wp gto, kb deadlifts/bb bicep curls, bridges/calf raises.
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90mins easy bike, into a brick run - 15min easy then 5x15s sprints
Iām still really enjoying these all out sprints 
No pain, legs did feel a bit weird once or twice. Not sure about racing tomorrow. I think Iāll go to parkrun, set off at threshold and see if I can hold it for ten k. Bail if anything weird starts to happen.
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52 min 10 k
Itās coming down bit by bit
Av hr only 147 and obviously hotter than the surface of the sun in August ?!
If Iām still 77 kgs ( I canāt be now) this bodes well for later in the year when Iāll be back to 11 stone
Happy weekend !
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Ominously named village near us. These names stick for a reason. I avoid it when there are floods, but today was dry so risked it.
Mainly off road through fields, beautiful route, unfortunately muck spreading was in progress, Iām now in the bath trying to expunge the smell of cow.p
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Norwegian 4x4s. Kept the pace manageable, so I completed the workout!
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Today started well, but has gone to sh1t - see other thread.
Went to DL and ran on the treadmill for 2hrs 40.
Could have done 3 hours but needed some more fluids
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Blimey, 32km on a mill. Iām calling it that you burned more than 1583 calories?
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Itās not āreallyā 32km though is it
Was a good mental test though
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Found a genuine 20 m pool itās actually a touch longer ?
Same hotel chain so free to use
3? Min walk away
1 k steady swim in 22? Mins ish
10 floors up on the roof so quite windy choppy for a pool
12 hours completed this week all steady stuff no heroics
Travel tomorrow .. strangely motivated to get fit again.
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Nice !
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Cheers 
Time for bacon and maybe a guinessā¦ 
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Are you?
Fuk it, I sound like JonC
Anyway nice!
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Had a great day out gravelling with mates. Tough route, grim weather - cheers Dave 
- reasonable coffee & a puncture at the most inopportune time.
We donāt stop playing because we get old, we get old because we stop playing.
This joke was at the expense of my leather gloves 
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No, but intellectually I understand that I should be for so many reasonsā¦
Looks like I was only 1-2kg lighter in April ā22 with the same Garmin LTHR/pace, when I ran 24:12. Difference being I was running 3hrs/week and had run 4hrs per week in the preceding Jan/Febā¦so some optimism that I will drop under 25 if I stay on track this year.
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Great photo/moment! 
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Another try-aff-leet day of sorts.
After the long treadmill run and menty b over my bike last night, wasnāt really wanting to do anything today.
Swam - 1200m drills / 6 x 100m off 2:00 (1:30 and under) / 700m P&P
Ran - legs in pieces, so 21 min w/u and then painful 23:06 Parkrun. Knee a bit sore, so eased off
Bike - after going to the Ribble showroom last night and being told it might be 10 days before I could a new bike, I went to my LBS and luckily they had a similar spacced bike on sale. Ā£3400 later and grabbed an Orro Ventrui STC Ultergra. Spent the afternoon trying to get the position sorted (stem still a bit too long)
Took it for a quick spin and all seems reasonable. Need to tweak a few bits, but 1:52 for 214W
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I was stung into action by the comment about Barcelona being 6 months tomorrow so went in the garage for about 85 minutes on Zwift along with the parkrun this morning.
If Dave buggers off in time Iām hoping Iāll get outside for a while tomorrow.
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Canāt believe you ran today! Glad you sorted a bike.
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The legs werenāt happy, but they wonāt be happy during an Ironman, so trying to toughen up a bit
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