Had an extra 45 mins in bed this morning.
Went out for some short run intervals
20 min w/u
8 x 1 min max effort / 1 min recovery
7 min c/d
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Went for a run this morning. Foot was feeling lots better, so thought Iād try a little run. 7.2km and no pain. Happy with that 
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Good to hear Anna 
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Bit the bullet and did 90km at 230W in the rain, then a wee bimble on foot which the sun kindly came out for. Run felt a lot better than last week, can 5W less on the bike really make that much difference??
Saw you did a terrifying run 
. Folks he did 30km, much of it at 3m50 pace
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havenāt seen that yet! Probably put as a cruise session as well!
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Noooo! Only the last 5km.
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Just seen it. GB youāre an animal
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Iām going to have to do a @jorgan and go dark off strava soon! 
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Fruity wasnāt hanging around either, 41 minute 10k off a lumpy 2:48 HIM bike!
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Yes please do that 
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Iāve just had a Full English.
We had some meaty items left from Sunday, so I used them up.
Nutrition is training, too, right?
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Butā¦he drove to the pan flat sea front.
And wore super shoes.
Youāve got to look for the negatives here 
Not super shoes, next ones down. And there were a few lumps on that route, itās not quite as flat as the seafront.
Check the pacing though 
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Iām only pulling your (tired) leg!
Iād seen the pacing, I liked the final KM 
What happened to your heart at 12km though?
Did it break or something? 
Donāt forget recovery 
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Pos wahoo been on the blink for the last month or so. Just have no spare money to replace it. Havenāt been wearing it every activity like I normally do, cos it just has days when it works and days when it does that!
And I know. I was just giving you some fishy bites.
Iām in a good mood as I gave my mate a call and went to his house for a warm shower. Oh man! The little pleasures in life! Then he made me a coffee whilst his wife made me a toasty!
Thatās the kind of hospitality I can get into!
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Aw man 
Thatās super cool of them.
I love fishy bites!!! Mmmā¦goujons 
Anyways, @fatpom - looking at the wind and drizzle outside, a sleep/bath is looking more appealing than a slow 70 minute run/walk. Recovery is also training, right?
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Absolutely 
I am once again sitting on the sofa watching the cycling!
House is a tip. Loads of washing to sort. Gonma have to do that at some point or Mrs GB is gonna kill me!
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This is your downtime before you become a milkman
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