Late lunch break
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I think this was my first bit of exercise in 16 days. Did an easy spin on Zwift.
Neokyo All Nighter. 24.4km. 44.39, 201 av watts and a max of 604 watts taking the sprint from a Dutch welder. 
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5.5km on the rowing machine, 68k for the holiday challenge.
With my booster booked for next week, think I’ll finish c.20k short.
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3 x 1k Rowing Intervals with 4:30 rest between.
3:31.1 HR178
3:31.0 HR184
3:30.2 HR185
Supposed to do a 4th interval but was redlining towards the end of the 3rd.
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Annual fitness comp with the students
No way I can compete with press ups, but still managed to stay away on the 1.5 mile run
The first student said he’ll get me next year
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You have a year to work on your press ups 
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How’s the old ticker after reaching the lofty heights of 150bpm 
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Your phone battery is a low!
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I like to give them something that they are better at
Was a bit worried the kid would be able to edge me out given my lack of form lately.
Decided to try and break him early and then ease down
That first bit was a shock
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Are you allowed the beat the kids these days, isn’t that against their human rights or something?
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1 mile time trial on RowErg, crept in just under target pace of 1:43.5
Zwift
‘Legends and Lava’
Strength Endurance Rotations #1
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45 minutes in the gym.
Rowing, 2x2k, 1x0.5k
S&C, donkey kicks, bridges, calf raises and sit ups.
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Couple of my favourites, one is on a window of a skate shop in Lisbon, the other a note left on my desk by a colleague the day he left
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Parkrun this morning, ~19:51 which hurt bit of a breeze despite the mist and murk but mostly across.
Winner has probably done a long 14 
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I jogged round in 22:52, ankle still iffy. Belly still wobbly. Fitness still waning.
Looking forward to next week 
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I did my standard of turn up late and work through the horde. Turns into quite a nice progressive run. I was around a low 20 minutes or so. Easy peasy, like Jeff will probably jump on zwift for an easy hour later!
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5.5km on the treadmill, 1.5% incline throughout, 11.5k p/h pace.
Way off where I need to be this time next month, but it’s a start. Thankfully no IT band issues.
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