My application of it was far less fascinating than the examples I followed 
Right, time to wax some chains and swap some tyres aroundā¦whilst thinking about some exercise tomorrow.
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Run intervals with my friend later, heās better so I always get a proper spanking. Feeling a little bit of that dread @gingerbongo mentioned yesterday. Probably do something like 6 x 800m
Edit- he got held up at work- and it was chucking it down - I went home and did 5*1000m at 17kmh on the new treadmill, 90 seconds jog between, watching the Olympics 
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Iām off to a group intervals session later. Hoping the rain holds off!
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Is that when they get surrounded on that island?
Ahā¦the one where time doesnāt make any sense anymore
Yep. With added supersonic Gendry and ravens
Yep Thatās the one
I did think that myself - when the night king resurrected the dragon was an āoh fuckā moment the first time I saw that episode
Did wonder where they got all of the heavy duty chains mind
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Ha I wondered about the marvels of things like that too.
Definitely.
Shame it went off the rails a bit after that.
80 minutes on Zwift
222W NP / 0.67IF
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So, ran tonight for the first time in a āwhileāā¦ only just over a mile, and it was only my 44th mile of the year (
)
So, kept it slow, and easy.
I have however, now produced a plan for a 13 month campaign towards IM Copenhagen next year, and am going to be bold and put my goal out there in public to hold myself to account.
My IM PB is 12:01 but I feel like iāve not put together a full race properly yet, so have set myself a goal of going sub 11. Iāve a 5:14 half PB, so know that with some focus, its achievable.
To get there, iāve got to increase my current bike FTP by 27% (its fairly low at present, so feel thatās realistic) and decrease my run LT by over 2 mins (again, sounds a lot, but its on the floor at the moment, and the target is only 11secs more than my prior best)ā¦ my swim is what it isā¦ my IM PB is 1:18, which is shite I know, but if I can get to that again, or within a min or two, iām there or thereabouts.
Iāll share my target TSS and how iāve calculated it all etc as I start making progress. Iām feeling really really motivated at the moment!
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Man with a plan !
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Run club intervals. 800m loops stepping up pace each lap with recovery. Started easy, lap 7 was just faster than 5k PB pace and then did an 8th all out, felt close to pulling at the end. Think I did that right.
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Well played number 1, you beat me to it!
I managed 3 x 2k this morning, resting 90 seconds. Average pace 4:02 becauseā¦.
ā¦ā¦ I ran in some carbon shoes for the first time.
Iām converted, they are quick!
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I was waiting for you to respond 
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And @apm and @Duckhen
(Pretty sure thereās another @Adam too?)
Is there a secret Club of Adamās who discuss helmet polishing?
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Holiday week is resting and eating. 2 pizzas this evening
End of the week, Iāve got a 37k, 1500m climb run so Iām sure Iāll utilise it!
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Went with Mrs W for a walk in the UKās only desert. Was going to Zwift this evening but I seem to have caught a stomach bug from my daughter. Yes, have done a test for you-know-what.
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2400m OW swim this evening
Super nice. Overcast so hardly a soul - other than a pair of swans drifting about in the bay, and a family camping in next bay - no boats or paddle boarders - dead calm. Even the drive home was nice despite a big diversion. Just nice
1st 1500m in 28 mins
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