Little run
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Another full day of training, started with the parkrun. Then managed to get in the lake for a swim, it was 14c at the race a week or two ago but has jumped up to 21C and quite pleasant. Did 3 steady laps but the sighting was a bit woeful by lap 3 
then decided I was going to jump in without for a couple of minutes 
wasnāt actually that cold and soon got used to it, but my god you notice the difference the wetsuit made straight away.
Then did the 25M TT with 5K each way to the start and back, it was quite warm and breezy by then but it went fairly well.
Had planned on a long run tomorrow but not sure with the ankle, will need to see how it feels, itās not as sore as usual.
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I told him the same 7 years ago
They look like typos
biked. Itās cool enough to workout. 3x4mins hard.
Glasses came off my face and the car behind me changed line so its wheel went perfectly over them. As did the next two. Completely destroyed.
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11 hrs 30 mins this week
Pleased with that
LSR with Mrs T and the dog this morning - week 2 for her training for Chicago marathon
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Finally get my training mojo back and now I canāt see properly. Do we think the Mrs will drive me to and from the pool tonight?
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Nice. 
Im the opposite, Im motivated but the humidity is killing me, temp drop hasnāt helped.
Athough my RHR is back to normal from plus 10 bpm.
I guess it is going to take 2-3 days to get back to normal
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Spent most of my day goi g through this thread acknowledging everyoneās training !
Some big sessions there fellas ( and ladies)
Been neglecting the thread ( but not my gym ) hit twelve hours every week in Thailand half cardio half strength lots of 20 min swims.
This week recovery week 10 hours or so .. all easy apart from today 2 hour turbo was " different "
16 km run today flat out ( itās slightly short of ten miles but not by much )
Hot, windy hilly the exact same route .. 1:08:33
4:19 kms ?!? I was surprised but it has been a much easier week and Iāve ran every other day for a month now 30-45 mins duration
A 5 year pb Iāve only gone faster once and that was 7 years ago av hr 164.
Iām still a shit swimmer though !
Stick at it folks
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Thatās a very decent run- do you think the SE Asia climate has done you favours? (or did you visit a special clinicā¦ only kidding 
)
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Went for a run with #1 this evening, after a day spent watching kids run around a field and generally getting baked. #3 isnāt much of a runner but came alongside us on a MTB. Canal path and riverside path, flat, no traffic.
Nice and steady, 5m30 kms. Exceptā¦ halfway round #3 asked how fast we could each run. I said I didnāt know, so we decided to crank up the pace and see what the lowest number we could get on our watches was.
I was well chuffed to (briefly) see 2m55 /km, for all of about 50m. Nearly burst a gasket mind.
Then #1 took off his shirt and wentā¦ 2m15/km 
Then #3 who is not a runner said hold the bike, I want a go. 2m25/km 
Well and truly put back in the box, jogged home the rest of the way with tail between legs. Donāt get old.
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No idea, tried google translate, got an error.
2:xx what now
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Yes
I trained hard out there a proper structured programme
Less drinking this time.. ate well .. no visit to the TRT clinic Iāll wait till Iām 60 .. there are loads of them?!
I guess training in a gym that must be 32 degrees with three glass walls and a tiny fan long term pays off, I was dripping starting running everytime.
White motivated now hopefully this continues.
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Crikey, hope you checked there was a defib nearby 
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TBH was more worried about some grizzled old tendon or muscle giving up the ghost.
#1 was quite decent at 400m as a teenager, think his PB was 56 seconds. That was 10 years ago, he let it go a bit at uni, but is in the Army Reserves now and seems to have got into the whole functional fitness thing.
ie. #3 bullied us into it, and #1 upped the ante, and I was just an innocent passenger
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Actually come to think of it, the ticker is a grizzled old muscle too 
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I was originally planning on a long run today but decided to swap things round with tomorrow and give the ankle an extra day, did a steady ride instead and tried a 3K brick run, which was purgatory!
Just over 11 hours in total but nearly 8 were the bike and nothing longer than 2 hours, just lots of little bits and pieces, mostly due to the lethargy from the heat, my Garmin said I was 45% adapted today 
Heading towards 2 hours of swimming and did get in the lake yesterday, nose has been running ever since though.
Only 1:15 of running, all slow, but aggravating the ankle yesterday didnāt help.
Also did less of the stretching and exercises, plan to get back on with them this week while itās a bit cooler.
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40 minute nice and steady treadmill run this morning.
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Can I come back in? Havenāt posted here in over a year 
Itās criminal, how far Iāve let myself fall. 
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Yoga this morning
Did the stairs at work to the 9th floor
Cycling later
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5.5 km, very easy jog, and I walked the hill that I used to run up!
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