4 mile ‘night’ run in the lanes, granted it was only 6pm so more evening than night but it’s dark enough to be called night in my book.
BBC weather really could do with knowing the difference between light rain and heavy rain
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I agree wholeheartedly. And light breeze and moderate wind seem to be interchangeable on bike rides apparently…
Especially agree about the incorrect nomenclature around when exercise is taking place. If it’s dark= night…As far as I’m concerned! Otherwise I would get confused in winter with runs that I do at 5am, dark all of the time, but I count them as a morning run!!
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Yes, good luck tomorrow, any live results?
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Thank you, really appreciated!
And I’m just really tired @gingerbongo. How some of you boys get through an Ironman is beyond me.
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Shorts and possibly a long sleeve top. If it was a shorter race I’d go with a vest.
Got to sigma and stocked up on maurten gels.
Got a fanny pack for those that I get on with
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Cheers mate. I’m in bed already 
I was cleaning my teeth and pondering the stupidity of my decisions and the only comfort I can think is that my legs were probably in worse shape the two times I did the Sunday marathon at Tenby LCW.
That has a lot of elevation (obviously warmer) and I knocked out a 5.15 and 4.25.
Temp is a bit of a worry tomorrow, not for the cold but when it could go either way, I always seem to make the wrong choice for kit.
If I can get somewhere close to 4.10 I’ll be bloody happy.
Oh, and my hip hurts a bit.
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Chilly run
Lost 2 minutes to an accidental button press
57:54
8.08 miles
7:10 mile pace
125HR
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Steady 5k on the treadmill, sweating out a weekend of bad food.
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God marathons hurt…!
Never again …!!!
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And?
I’ve finished. On my watch 3.39.25 FAARRK
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3:30
But it was 10 laps of a 4.3 km circuit
So about 3?
Lol
It was tough
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Did you find the course long @FatPom?
Jesus the headwind on that back straight was horrid. Ground me down each lap
Overall time 3:11:54 for 42.57km
Half marathon pb 1:26:51
Marathon pb 3:10:06
Survival mode was engaged from around 30km but my pace had already started to drop before that
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Well done everyone, at short notice.
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Yes sorry, well done guys 
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at those times
Great running you lot! Fantastic.
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Yes a little. I have 42.39km on my watch.
Man that was friggin hard work! I set my watch for fast/slow alerts but had no real reference, as once Eton Dorney got canned i dropped off a cliff and no clue really.
I knew 5.20/km would get me 3.48 but I thought that was out of reach but I set a fast of 5.15 and a slow of 5,25 and just figured to hope for the best.
I found using them fairly helpful but my god, the back of the circuit with that icy headwind was its own special type of hell. It also messed up my watch massively, my pace was swinging all over the place. After lap 2, I decided not to worry about it, as when you were out of that bit, suddenly I was running 5.00/kms according to watch.
But I tried to keep it consistent but was definitely feeling yesterday’s run. You and your merry men came past me like I was stopped
I started running with a guy when we had 2.5 laps to go. My brain had checked out but he said if we dug deep, we could go sub 3.40, I thought he must be high! He was after a Pool C entry for Comrades, so he wanted sub 3.40, so we pushed each other like fuck for that last 1.5laps.
He kicked just at that wall that fed us onto the straight and I came in about 10 secs after. We were both knackered but happy!
Really happy that I was able to bring it home strong. My last km was 4.32 but fuck me I’m hurting now. 
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