Gym bike intervals session. Felt tired to begin with but stuck with it. 1, 2 and 5 minute power PBs. 
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86km of biking, aiming for 30km/h, got it wrong again, need to force myself to start out slower.
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Nice!
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In honour of yesterdays heroics.
TWELVE press ups a month for one hour!
Quite easy apart from a niggle behind left elbow, 13 next time, I hope all this shift helps when I start swimming again…. Probably not.
A ten hour week again with slightly more cardio in.
Onwards ……
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A month … a min!!
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We’ll take your first answer 
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Nice 34K trail run today, easy pace and generally walked the hills, came in about 3:35. Had originally planned to head towards Ribblehead and do some\all of the 3 peaks but I was messing about too much and it was going to be about 90 minutes there and about 2 hours home afterwards.
Thought there’d have been more vert but 1000M wasn’t a write-off.
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Gym session first thing.
Rowing, 5.5k, 0.5k sprint.
S&C, calf raises, military presses, side planks.
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15min jog to the shops in full IM regalia, stopping for a pint on the way home too 
In honour of the lads and lasses yesterday (he hastily adds)
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10.5km trail run with mates and 8km in my left quad has gone really tight and painful. Reduced to a walk.
Fuckety fuck 
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Sorry to hear that FP, you must be feeling very frustrated. You’ve still got 11 days, can you see a physio about it?
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? How?
Crap swim.
1500m 1:34/100m as 50s, 100s, 200s
Always tired. Can I be 36 again now, please?
Pool opened late, no lane ropes, absolutely rammed with OAPs
YOU HAVE ALL DAY TO DO NAFF ALL 
Stop doing heads up breaststroke at prime swim time.
Pool was also warmer than a bath.
Cut session short before I exploded, in both senses.
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I will try Anna but I’m in Newport for two days. There is a gym at my hotel this time, so I might get there and do some mat stuff. I did bring my massage gun with me.
Very annoying and very much 
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Not really sure mate, just running along and ‘bang’. Maybe I’ve done too much since E24? But it doesn’t feel like I’ve done a lot🤷🏻♂️
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Can you get for a swim in Newport @FatPom? That might help to get the blood flowing and loosen things off. A few days rest and it may well come back. The muscles are going to be carrying damage deep in the tissues. So hopefully it’s just a reaction rather something ‘new’.
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What, like in the docks?
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Hotel has a small pool👍
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Easy 4km jog testing the laces @mw22 recommended.
3 pairs for £12 
Way better than anything else I’ve ever used.
Don’t dig in.
Piece of pie to lace.
Can tighten or loosen easily when on the move.
Awesome 
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Man did you get plain boring black ones?? You disappoint me! (Oh I Just cant use amazon it seems!)
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