No likes for that 
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I think a few of us are frustrated at our OW pace v pool pace, you’re very much not alone.
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My Parkrun was 25.56
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@Sowler - RE: Blowing my load in the first km…
…the course starts one side the river, then it’s 200m to a rickety footbridge with wooden slats and pinch point anti-motorbike “gates” either end.
Most runners lack the motor skills to negotiate these at sun 4:00/km pace and slow to a total halt. It’s bizarre.
So, I like to be first through them whilst they all fart around behind me.
It’s then a little slope down to the trail path by the river.
It’s then this super weird “this feels like downhill ever so slightly” (but it’s actually uphill, but about 0.05%!) path to the “hill” at the turn.
So my first km is always rapido!
Second KM includes me “walking” up the “hill” then storming down it.
Third KM includes the “hill” at the other end
We then do the out and back again.
So fourth KM has the far hill, fifth KM has the near hill, then jog down that, negotiate the footbridge and slowly jog to the finish…until someone pulls up to your shoulder breathing like Jabba the Hutt, then you outpace them with an effortless “sprint”
Here’s the hills and course profile.
I might go to a flat tarmac course next week to see what I can actually do - as it’s always hard running into oncoming slower runners whilst also overtaking people who are still on their first lap.
ETA…actually; I reckon @sowler could be right, my pacing is brilliant and definitely needs zero work
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Big night out last night (see Beer thread)
Finally dragged my sorry ass out of bed at 12:30 to run into Manchester to pick up my car.
30 very easy
30 sub 4 hr Mara pace
20 hard
On the couch now - film on telly and snooze to follow
Never drinking again
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uh-hu
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First puncture in years. In an expensive latex tube too (do folks patch their latex tubes?). I had to pause to remember the steps so it meant a 9 min pit stop, including swapping valve extenders, which is shockingly slow. But otherwise a lovely ride on the winter ravaged roads of Donside.
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So a fish does need a bicycle!
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Running seems to be really taking it out of me at the moment which is French for I’m doing absolutely fuck all
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yes
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10.8km @ 4:17
Then 2 hours 61km @ 213watts with a nice new hill (and two of the same hills I did midweek), followed by 12km in 30minutes at 128watts as I plotted a route back that included all of Maryka’s “don’t go down there” instead of avoiding them all, so it was ludicrous pot holed dangerous descents galore, first 2 hours were good though.
5 minute max power up to 325w - not actual max as it was only 4 minutes up the steep part of the hill, and also part of a much longer hill that I’d been riding at 270odd, but a good indication still. So gap closed to ~4 years ago down to about 50watts (over 100watts below best ever of course)
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Pulled my finger out and gave it a Goog… standard rubber adhesive and a square of an old sacrificial latex tube seems to be the popular method. 
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yes, that’s what we use.
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It’s those new Plastic ones that are a pain to fix.
Turbolito’s -
Bright orange so they are.
9mins for an inner tube change is pretty good & 970mtrs in 48km
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Too pricey for me those. Although they’d make a great race spare, being so small.
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Good luck to anyone racing over the weekend !
Quite a few on the Lanza thread
I’m also slower in a wetsuit and I’ve been wondering if it’s partly because wetsuit is tight around shoulders and quite thick.
What wetsuit have you got? Do you find it restricts your shoulders?
Gave my new weights a spin. 6.3 tonnes moved I’m pleased with how my strength is progressing. The sessions are starting to feel really hard now, and I can feel my age when it comes to recovery!! But I havent failed a rep yet
I dont have any stats from when I lifted in my 20s, I’m old enough that there were no smart phones and that shit was written in a notepad. However, from memory I dont think I am that far away from what I was lifting then. Another couple of months of good progress and I think I will be back there.
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