Birthday swim set
53 x 100m off 2;00
Pretty happy with the consistency. Only tailed off right at the end.
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Happy birthday @funkster!
30 minute spin class first thing for me. That’s your lot for today.
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Happy birthday 
May or may not be mine in the next 10 days 
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Happy birthday
40 min calf rehab run with Mrs T and the dog
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Nice training (as always) Happy birthday!!!
I’m shagged and have a long day/night of work - unlikely to get a swim in so this recovery week is turning into a no training week
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Gym this morning. Spin class yesterday.
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Treadmill at work today.
Felt tired so started with 4 minute reps, thinking I might have to drop down to 3 minutes.
Then forgot when I was supposed to stop, so did 5 minutes.
Felt better so started doing 5 minute reps.
Then felt tired, so a 4 minute (but nearly went flying) and then a 3 minute
5 x 4:00 / 5 x 5:00 / 1 x 4:00 / 1 x 3:00
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Hoping for a big weekend… easy day today…
Swim first 6:30, busy lane kicked and battered, lunchtime run in the hot air blower… hot and very windy
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Another 3:10 on the bike today, it was warm and I had a thicker top on than I needed 
had a route in mind with quite a few hills and the first 30k was into a strong southerly. When I was about halfway there was a road closed sign, don’t know why they couldn’t put something where I left the main road! A couple of locals thought it was still shut so I stopped for a brew and decided heading back the way I went was best and padded it a bit as I headed back.
I was feeling pretty lethargic but looking at my Garmin stats I was probably putting in more effort than I thought, although I’m a bit suspicious of the powermeter TBH.
AP was 205 and there was an hour into the wind on a rolling section that was something like 225W.
It also included ~1000m of ascent which was a mixture of longer steady drags and a few short sharp climbs.
I am pretty tired so it’s likely the power was like that and why I’m tired. Fairly sure the saddle needs to come up a bit on that bike as well.
Won’t be doing much running this week so might get towards 10 hours on the bike!
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That sounds like a strong ride to me.
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Commuted
Roadworks fucking everywhere and the cable car refused to open until 9am
Lovely fucking hot weather we’re having
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Is it bonfire night or new year already 
I might have edited the quote… bad me.
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Gym first thing.
20 minute treadmill run at lunch. Calf still holding up without issue, although my word it was a warm one. Hopefully cleared to try running outside next week!
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25km – 2hr 9min 50sec – 5:11min/km
as…
10km Easy
3x 2km at Marathon Pace, 1km float 90% MP
6km Easy
2kms were 9:35, 9:35, 9:36 all 4:48min/km pace.
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Was at Comic Con yesterday so only short swim on the way home
1500m swim / 10 x 100m P&P off 1:50 (1-5 desc)
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Easy spin around Biggin Hill
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