Finally, a brother-in-confusion! 
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Tonight’s 2hr 54km ride cancelled due to ice…onto Zwift and early beers in front of the fire it is then 
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TTT @Poet ?
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Not a team player 
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A quick TR sweetspot hour, preceding my bike club’s AGM. Pretty sure I know what’s going to be more painful.
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Another 45 minutes in the gym.
6k row, squats, military presses and side planks.
No nonsense.
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Hah, love it.
I was at Bridgnorth once, and went into the Black Boy pub that had 5 different ales on. I tasted 1 pint, an worked my way thru all 5 in 1h15minutes, and caught the 1330 train back to Kidderminster. Let’s say the rest of the afternoon was not too productive 
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Very nearly sacked off swimming tonight but so glad I didn’t. It was dead and I got an early Christmas miracle - a lane to myself! So nice just pottering about for 45mins in my own world. Not very quick, 34m 50 for 1500 which is about a minute off my best, but I’m pretty pleased. Partly as I was losing a good second at every turn protecting my calf which felt like it was going to go at any moment, but more because I just really enjoyed it and felt super comfortable. What’s that saying about you only regret the sessions you don’t do?
Obligatory stop at the newsagent on the way home, slab of Mint Oreo Dairy Milk being devoured.
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Longer intervals on RowErg and BikeErg slightly above threshold power. 6’ rest between pieces.
2k Row
7:34.4
HR 176
Stroke rate 27
4k Bike
7:31.6
HR 172
Cadence 95
2k Row
7:24.0
HR 186
Stroke rate 28
4K Bike
7:29.7
HR 170
Cadence 95
2 x 4 wide grip pull up
2 x 17 push up
1 x 5 pull up
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2.5hrs in the climbing gym yesterday - 12 routes
Quick 5k after this.
Went out for a 5k this afternoon, 167m ascent/descent.
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Similar for me - 3rd run in the outside world - full of cold, but fresh air was nice.
Knee still niggly, but not feeling like I’m doing any harm now and it certainly feels stronger.
Onwards!!!
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Got tied up today, so my walk didn’t happen, just some strength work.
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What you do in your spare time is your business. You kinky bugger
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30 minute spin class.
Quads very tired.
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Work those guns
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