So it's prob been my best week training wise in quiet a while. The two missed sessions were the long Run which was a big one to miss and the bric run off the bike. I also swapped a training swim for a race on the Saturday. It was my first time this year getting into the sea and without a wetsuit just togs. It was pretty cold but because it was a race you just got on with it. Finished 125th place. It's a handicapped race so I was off on 3:45 mins after go, it's short enough race so trying to catch people off that time is beyond me. Having said that there's some really good swimmers going off behind me at like 8 or 9 minutes and they flew past me.
I was very good on the bike this week and managed to get my long bike in on Sunday. My bike is the one that requires the most amount of work so it's important not to miss any sessions.
The sub 20 min 5k is going ok. I got my hard sessions out of the way early in the week so did my intervals on the weds. They were 800 meter intervals and I was doing them at about 4:10 pace. Then on Thursday I roped Kenny Noonan in for the hill repeats, so we found a hill on Big Bum Boulveard and ran up it 8 times........that was a tough session. I'm finding it really tough to get in fast runs that are below 4 min k pace. This week I have to do 200 meter intervals. I need to get someone else out with me as trying to do that on your own means you don't push yourself as hard.
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Hello everyone , good day , i just want to share a review on what happened to me and my uncle last month . when i thought i have seen it all but Dr Ahonsie let me know that there is more to life . i had Herpes Simplest Virus HSV2 and my uncle was tested HIV positive . we spent a lot trying to get cured ,until i contacted Dr Ahonsie for a help . just within 21 days his herbal medicine cured me and my uncle , its still unbelievable to me and other member of my family .but I’m cured and my uncle is now tested HIV negative just after 21day . this is a miracle. i do not know how else i can appreciate Dr Ahonsie for his works , other than to share my review for others to see Email: drahonsie00@gmail.com WhatsApp: +2348039482367 https://drahonsie002.wixsite.com/dr-ahonsie
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Hello everyone, this is serious. My Boyfriend of 39 years who has suffered from HERPES for one and half years has been cured by a Herbal doctor called doctor ede who uses herbal and traditional medicine to cure people. I have spent so much on my Boyfriend’s health paying hospital bills for years but no improvement. A friend told me about this herbal man who cures people with herbal medicine. He cures all sickness, diseases, viruses, and infections with his different herbal curing medicine. The result that declares my Boyfriend Jonathan Trager healed was from a hospital here in New York, And the results of the test says my Boyfriend was okay. Doctor Ede said that my Boyfriend would be okay in 21 days if he uses the medicine as directed. And 21 days later, we went to confirm it from the central hospital and several tests that were done said my Boyfriend is fully healed. So he was cured by this herbal doctor in 21 days. This amazes me though. I would advise everyone to meet this Doctor Ede who made my Boyfriend healthy again. Meet Doctor Ede and set yourself and your loved ones free. Doctor Ede’s email again is medicalmediumherbal@gmail.com call or whats app +2347035623817, Thanks for reading.
Herpes cured using Herbal medicine.
I am Friedrich, I tested herpes (HSV1-2) positive in 2024. I was having bad outbreaks. EXTREMELY PAINFUL. I have try different kinds of drugs and treatment by the medical doctors and the outbreak did not stop. Six months ago I was desperately online searching for a helpful remedies for Genital Herpes cure, and I come across some helpful stories on how Dr AYO Christopher has cured so many people of Genital Herpes with the help of natural herbal medicine, and i contacted Dr. Ayo for help, This will make it 2 months since I was cured of genital Herpes completely using natural herbal medication prepared by Dr. Ayo. if you need help on how to get rid of any kind of Herpes and other disease, such like, Diabetes, Hepatitis A B C, Menopause and HIV, cancer and other infections kindly contact Dr. Ayo for help.
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