1hr 20 ride / 33k on gravel and road. Had a bit of rain!
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My poor week continues, 16k cycling to\from work and a slow 5K and thatās it, not sure Iāll achieve much tomorrow either, determined to swim though.
Iām calling it taper\recovery week 
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Just ticking over and starting to try and rebuild my base by doing my 10km route keeping the HR down.
As Iād also been listening to some podcasts on nutrition etc, decided to do a simple sweat test.
Weigh right before the run and then weigh after.
49 mins, 121bpm av and 10km later
1.4kg difference and itās not even that hot today.
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Nice - like a metronome. Was this on road? Pace pro? 
A mix of the estate tarmac, over fields (trail), onto a 1.5km lane and back road, and reverse. I have got very good at judging pace if in my comfort zone, not pushing it.
It was 99% on feel but a check and slow down on the field down hill, I knew I was over pace so checked and slowed
You can see the 5:23 was down hill,that was trailā¦ it was 5:25 on the way back.
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Gym first thing.
Still have a cold. Still have tendinitis in my shoulder.
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Unfortunately, Iām still not reading other peoplesā training updates on here at this time. 
But at least I am getting back into posting a regular monthly update myself.
Jul.26
Excuses ā Followers of the DIY/Gardening thread will know that I have been working my ar$e off in my garden for the last couple of months, which has been physically very demanding, especially in the heat. We also had a 4 day break in Ireland and a couple of days with my wifeās niece, and her children, visiting us from Ireland. Despite this, it was a pretty good monthā¦
Swim ā 11.3km
Only five sessions this month. I was also so tired for one, I didnāt last an hour.
Still, anything over 10km is a Top 20 month for me since 2014.
Bike ā 500km
As this is usually my āend of dayā routine, there were a LOT of slow/cut short sessions.
Managed to do just enough on the 31st July to reach 500km for the month. 
Run ā 32km
I like to run first thing in the morning, but I either couldnāt get out of bed, or run much at all.
Even a short 20 minute run was tough and my feet were barely clearing the ground.
Time ā 30h 47m
Only trained for 24 out of 31 days in July, but 12 of those were double days. 
Anything over 30 hours is good for me & amazing give how much hard gardening I did! 
Overall ā A tough month for me to get any training done at all, so happy with this. Also, the recent nice weather provides a visual clue that Iām at least doing some training these days.
Cheers, Paul. 
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No Parkrun for Winchester today, some event is on. Didnāt fancy any tourism because the M3 Jct9 gyratory site is closed all weekend. Traffic in that direction will be a nightmare.
We did a family 6km trail run to a cafe, then a 2km walk home. Most pleasant 
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Went for a run today with a vague plan to see if I could do as much as possible in either heart rate zone 2 or zone 4. Like Don Fink used to say.
Itās a loop I often do with 2 decent hills each approx 1km / 100m. So my rough plan was to run steady Z2 on the flat, hard Z4 on the up, and use the downs to recover.
Didnāt quite nail it as spent 1/3 of the run in Z3.
Obviously there needs to be some time in Z3 transitioning between zones, but I think I spent more time there than necessary as pushed a little too hard on the flat & maybe should have eased off even more on the descents for a quicker recovery 
Quite a nice challenge though. I think a good target might be 60% in Z2 and 20% in Z4
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Still just ticking over, keeping the HR under 130.
Didnāt think it was that warm today.
Ran for 56 mins. Lost 2.2kg
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Somehow managed to crank out 5 hours of running and 5 hours of riding this week, along with almost 3 hours of kayaking and 3 un-stravad and extremely brief dips in the sea. Not actually training for anything, just did it because the weatherās nice.
Watch told me off today, said take a chill pill you need to recover, which is a message I donāt recall seeing very often
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My shoulders are absolutely killing!
1600m sea swim on Sat in bumpy conditions. Then there werenāt many parents about at lifesaving training so must have carried 25 boards up the beach. The big, full size foam rescue ones weigh a ton!
Busy weekend of party stuff for the eldest. Went up to North Devon to play at the big inflatable course at the aqua park. Brilliant fun! But hard work on the old body. Then we head down to Bude for a play on the beach so got another 500m swim done in the lido z dodging the crowds whilst the mods messed about. Great fun. But tired now!
Mrs GB missed my good backflip. Had to show the kids whoās boss!
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Steady 33k gravel spin, before it gets too hot.
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Trained twice today.
Gym first thing, 20 minute threshold run at lunch.
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Have been tennis training for the past week, other than once with the family, Iāve been on my tod, but Iāve got to improve my serve so thatās the best bet. Have seen some rather nice machines that fire tennis balls as you, could do with one of those for a cardio workout as well as improving my shot play.
Went for a run afterwards in the grounds of Chorleywood House Estate, heat/sun was a bit oppressive.
Tired now.
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Swam with my kid yesterday. 
Couldnāt be bothered with swimming today.
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9km evening trail run with the club. Sticky AF 
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Muppet. Dragged myself to 9pm masters swim after work. Only to find theyād moved it to 8pm for the school holidays. And it said so on my booking confirmation. Which I hadnāt read.
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The more posts of yours I read the more Im worried that you dish out drugs for a living.
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