I guess so, but that would be for a spike - the intervals were only 286W for which it looks like I averaged just over 150bpm
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First decent OW swim of the year now that the lochs are finally warm. Time was getting on so only two laps. Very lucky to have a dedicated sporting loch available near Aberdeen. Theyâve extended the loch in the past few years so the mapâs out of date - I didnât do a swimrun!
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17.5km 80mins jog 4:30/km
Super easy on the Alphas.
Man, theyâre worth an easy 20s/km for that RPE!
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Sort of, but was thinking I could get to at least 8km today without too much effort.
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Tempo run in the midday sun
5mins WU, 20mins 5:20/km, 15mins 5:50/km, 5min WD
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2 hour bike.
Flat one, 32-33 kph for 2 hours ish, amazing how much faster we go with no hills.
Best bike helped.
2 hour run t mill.
1%
21 kms covered.
Av hr 128, was a lot lower initially but it got hot when it filled up.
Calf perfect.
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3.9km 63min open water swim.
21 degrees inside and out baby 
IM effort, plus added cramps after this mornings run
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Speedy
Cos heâs team Geeebeeee innit.
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ÂŁ200 tri suitâŚ!
Target no1.
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3 x 1.5 mile running intervals, resting 1:30.
I genuinely think itâs hangover from the Covid jab and hayfever. Feel dreadful.
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I only wear that âCos itâs eight years old and knackered and I wouldnât wear it to an actual event 
Err I binned my planned ride with a mate today.
Got some paddle boarding tss instead. Thatâs just as good right?! Paddled around Burgh Island, and it was beautiful down there today. Bit breezy, but we found some shelter. You must have been there a few times @jorgan. Thatâs more your coastline from earlier days Iâm guessing? Love it down there. Just a pig to drive to.
Oh and another bottle of wine in the fridge tonight.
The nice weather just makes me want to drink alcohol and chill with Mrs GB. Not great for training, but very good for the marriage tss! 
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Youâve got some mistletoe on your forehead.
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Hoping for some action!
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Noseclip innit.
Only one nostril works properly, so I just get water ingress without it
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Yes, been a few times! As kids we went to Bantham mostly though.
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Nice ride to and from the pool in the evening sun, a bit mad to start with due to traffic but settled in nicely.
Club swim was much harder than last week, still lots of drills but a 400m (398m) hard and relay team 4x66m really pushed me hard.
A bit tired after today, and two beeers 
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1.5km swim @ 1:40/100m pace ISH.
Didnât have my watch, so just did some easy drills.
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