The anti @Poet a solo ride where I stopped for an ice coffee midway round. 100k but the heat sapped any energy my lags had at the start. Just about hung on for the final 20k
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Only 4 in the pool due to the hot weather 
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Cooked myself for an hour’s run on the lanes.
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Christ running in this weather . Im sweating just sitting on the deck
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I’d like to see a groom off between you and the guy from High Peak Autos 
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That’s my jogs done for this week - 2km, 4km and 6km this morning east.
Feeling recovered and ready to go again in three weeks 
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Nice
Imperial? luddite
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Is that an instant DQ or just a time penalty?
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Good answer 
189 watts on a static bike for an hour.
Cba putting hr monitor on but would be quite low as air con was on full blast, never really got out of breath, lots of leg strength at the min pity I’m unfit AF!
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15k run. Was supposed to be 11k to get time on my feet but took a wrong turn and only realised after 2k 
Paying for it now.
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16k for me. First time in over a year. Body started to fall apart around 13k.
Can barely move now!
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Easy/endurance bike 45mins
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40 min 
Heel is fucked
I’m ready to throw the towel in. Going backward if anything. Was tight at start and just got worse. Physio said may need to consider some shock wave treatment or something if it doesn’t improve, although he seems to think I’m ok for now. I expect another month of exercises. Just have to allow the time it takes. Bollox
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28K mostly trail run with a stop for some tea & cake. Really easy pace with an odd walk break. ~500m ascent. But nearly 2:45 so another 3k or so on the road probably.
Then a short swim to refresh the body.
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Sorry to hear that @toby_Hole_in_the_leg.
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