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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https://giftability.networkforgood.com/projects/272332-slimjaro-review-the-pink-salt-trick-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272438-purdentix-teeth-health-support-reviews-real-or-fake-2026
https://giftability.networkforgood.com/projects/272377-neuroquiet-hearing-2026-unlock-enhanced-cognitive-function
https://giftability.networkforgood.com/projects/272469-bruno-male-enhancement-australia-clinical-reviews-2025-26
https://giftability.networkforgood.com/projects/272481-keto-spark-gummies-australia-reviews-is-it-real-or-fake
https://giftability.networkforgood.com/projects/272541-java-burn-2026-the-coffee-loophole-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272574-nerve-fresh-2026-the-advanced-protocol-for-neural-balance
https://giftability.networkforgood.com/projects/272609-the-genius-wave-reviews-does-this-audio-track-really-work
https://giftability.networkforgood.com/projects/272597-fitspresso-coffee-reviews-for-weight-loss-and-good-health
https://giftability.networkforgood.com/projects/272627-sugar-defender-2026-can-this-supplement-control-blood-sugar
https://giftability.networkforgood.com/projects/272639-nitric-boost-ultra-review-the-liquid-oxygen-real-or-fake
https://giftability.networkforgood.com/projects/272720-trimology-weight-loss-reviews-how-the-best-selling-brand
https://giftability.networkforgood.com/projects/272733-memory-lift-2026-most-powerful-brain-supplement-for-focus
https://giftability.networkforgood.com/projects/272748-sumatra-slim-belly-tonic-fake-beware-2025-elements-price
https://giftability.networkforgood.com/projects/272759-prostavive-the-advanced-multi-pathway-protocol-for-prostate
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272790-mitolyn-the-metabolism-balance-clinical-protocol-for-fat
https://giftability.networkforgood.com/projects/272814-provadent-reviews-the-internal-dentist-protocol-for-gum
https://giftability.networkforgood.com/projects/272827-leanbiome-reviews-2026-does-it-really-work-for-weight-loss
https://giftability.networkforgood.com/projects/272858-the-lost-generator-2026-a-journey-through-time-technology
https://giftability.networkforgood.com/projects/272871-hepatoburn-how-the-best-selling-brand-is-leading-the-way
https://giftability.networkforgood.com/projects/272888-quietum-plus-2026-the-herbal-solution-that-s-helping-hear
https://giftability.networkforgood.com/projects/272138-catalina-farms-cbd-gummies-catalina-farms-official-websit
https://donate.friendsvinp.org/fundraisers/catalina-farms-cbd-gummies-new-year-discount-official-site-get-sale-today-only
https://donate.friendsvinp.org/fundraisers/forest-mountain-farms-cbd-gummies-reviews-2026-community-feedback-and-top-questions-answered
https://donate.friendsvinp.org/fundraisers/neurogan-cbd-gummies-reviews-and-complaints-an-honest-real-consumer-2026-updated-reports
https://donate.friendsvinp.org/fundraisers/super-chill-cbd-gummies-the-natural-way-to-reduce-stress-and-improve-sleep
https://donate.friendsvinp.org/fundraisers/burn-blend-2026-the-thermogenic-circadian-breakthrough-for-sustainable-fat-burning
https://donate.friendsvinp.org/fundraisers/vigorlong-male-enhancement-examine-report-the-science-behind-its-rise-as-a-best-testo-health-supplement
https://donate.friendsvinp.org/fundraisers/lipovive-reviews-the-shocking-truth-about-this-support-for-healthy-metabolic-function
https://donate.friendsvinp.org/fundraisers/slimjaro-reviews-the-pink-salt-trick-strategy-for-natural-enhances-fat-burning
https://donate.friendsvinp.org/fundraisers/neuroquiet-hearing-reviews-2026-unlock-enhanced-cognitive-function-emotional-balance-and-stress-relief
https://donate.friendsvinp.org/fundraisers/purdentix-gum-health-support-reviews-what-are-clients-saying-from-around-the-world
https://donate.friendsvinp.org/fundraisers/bruno-male-enhancement-australia-clinical-reviews-the-science-behind-its-rise-as-a-improving-male-sexual-health-and-vitality
https://donate.friendsvinp.org/fundraisers/keto-spark-gummies-australia-reviews-accelerated-fat-burning-and-supports-weight-management
https://donate.friendsvinp.org/fundraisers/java-burn-the-coffee-loophole-reviews-enhanced-metabolism-and-weight-management
https://donate.friendsvinp.org/fundraisers/nerve-fresh-complaints-investigated-2026-user-reviews-tested-and-verified
https://donate.friendsvinp.org/fundraisers/the-genius-wave-reviews-does-this-audio-track-really-work-2026-your-brain-for-success
https://donate.friendsvinp.org/fundraisers/fitspresso-coffee-reviews-for-weight-loss-and-enhanced-energy-levels
https://secure.lcfamerica.org/forestmountainfarmscbdgummies
https://secure.lcfamerica.org/super-chill-cbd-gummies
https://secure.lcfamerica.org/neurogan-cbd-gummies
https://secure.lcfamerica.org/burn-blend
https://secure.lcfamerica.org/Vigorlong
https://secure.lcfamerica.org/lipovive
https://secure.lcfamerica.org/slimjaro
https://secure.lcfamerica.org/neuroquiet
https://secure.lcfamerica.org/purdentix
https://secure.lcfamerica.org/bruno-male-enhancement-australia
https://secure.lcfamerica.org/keto-spark-gummies-australia
https://secure.lcfamerica.org/java-burn
https://secure.lcfamerica.org/nerve-fresh
https://secure.lcfamerica.org/the-genius-wave
https://secure.lcfamerica.org/fitspresso
https://secure.lcfamerica.org/sugar-defender
https://secure.lcfamerica.org/nitric-boost-ultra
https://secure.lcfamerica.org/memory-lift
https://secure.lcfamerica.org/sumatraslimbellytonic
https://secure.lcfamerica.org/prostavive
https://secure.lcfamerica.org/zencortex
https://secure.lcfamerica.org/mitolyn
https://secure.lcfamerica.org/provadent
https://secure.lcfamerica.org/leanbiome
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https://secure.lcfamerica.org/thelostgenerator
https://secure.lcfamerica.org/hepatoburn
https://secure.lcfamerica.org/quietum-plus
https://giftability.networkforgood.com/projects/272179-forest-mountain-farms-cbd-gummies-new-year-offer-official
https://giftability.networkforgood.com/projects/272287-vigorlong-clinical-report-best-testo-health-supplement
https://giftability.networkforgood.com/projects/272316-lipovive-reviews-the-shocking-truth-about-this-weight-loss
https://giftability.networkforgood.com/projects/272332-slimjaro-review-the-pink-salt-trick-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272438-purdentix-teeth-health-support-reviews-real-or-fake-2026
https://giftability.networkforgood.com/projects/272377-neuroquiet-hearing-2026-unlock-enhanced-cognitive-function
https://giftability.networkforgood.com/projects/272469-bruno-male-enhancement-australia-clinical-reviews-2025-26
https://giftability.networkforgood.com/projects/272481-keto-spark-gummies-australia-reviews-is-it-real-or-fake
https://giftability.networkforgood.com/projects/272541-java-burn-2026-the-coffee-loophole-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272574-nerve-fresh-2026-the-advanced-protocol-for-neural-balance
https://giftability.networkforgood.com/projects/272609-the-genius-wave-reviews-does-this-audio-track-really-work
https://giftability.networkforgood.com/projects/272597-fitspresso-coffee-reviews-for-weight-loss-and-good-health
https://giftability.networkforgood.com/projects/272627-sugar-defender-2026-can-this-supplement-control-blood-sugar
https://giftability.networkforgood.com/projects/272639-nitric-boost-ultra-review-the-liquid-oxygen-real-or-fake
https://giftability.networkforgood.com/projects/272720-trimology-weight-loss-reviews-how-the-best-selling-brand
https://giftability.networkforgood.com/projects/272733-memory-lift-2026-most-powerful-brain-supplement-for-focus
https://giftability.networkforgood.com/projects/272748-sumatra-slim-belly-tonic-fake-beware-2025-elements-price
https://giftability.networkforgood.com/projects/272759-prostavive-the-advanced-multi-pathway-protocol-for-prostate
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272790-mitolyn-the-metabolism-balance-clinical-protocol-for-fat
https://giftability.networkforgood.com/projects/272814-provadent-reviews-the-internal-dentist-protocol-for-gum
https://giftability.networkforgood.com/projects/272827-leanbiome-reviews-2026-does-it-really-work-for-weight-loss
https://giftability.networkforgood.com/projects/272858-the-lost-generator-2026-a-journey-through-time-technology
https://giftability.networkforgood.com/projects/272871-hepatoburn-how-the-best-selling-brand-is-leading-the-way
https://giftability.networkforgood.com/projects/272888-quietum-plus-2026-the-herbal-solution-that-s-helping-hear
https://giftability.networkforgood.com/projects/272138-catalina-farms-cbd-gummies-catalina-farms-official-websit
https://donate.friendsvinp.org/fundraisers/catalina-farms-cbd-gummies-new-year-discount-official-site-get-sale-today-only
https://donate.friendsvinp.org/fundraisers/forest-mountain-farms-cbd-gummies-reviews-2026-community-feedback-and-top-questions-answered
https://donate.friendsvinp.org/fundraisers/neurogan-cbd-gummies-reviews-and-complaints-an-honest-real-consumer-2026-updated-reports
https://donate.friendsvinp.org/fundraisers/super-chill-cbd-gummies-the-natural-way-to-reduce-stress-and-improve-sleep
https://donate.friendsvinp.org/fundraisers/burn-blend-2026-the-thermogenic-circadian-breakthrough-for-sustainable-fat-burning
https://donate.friendsvinp.org/fundraisers/vigorlong-male-enhancement-examine-report-the-science-behind-its-rise-as-a-best-testo-health-supplement
https://donate.friendsvinp.org/fundraisers/lipovive-reviews-the-shocking-truth-about-this-support-for-healthy-metabolic-function
https://donate.friendsvinp.org/fundraisers/slimjaro-reviews-the-pink-salt-trick-strategy-for-natural-enhances-fat-burning
https://donate.friendsvinp.org/fundraisers/neuroquiet-hearing-reviews-2026-unlock-enhanced-cognitive-function-emotional-balance-and-stress-relief
https://donate.friendsvinp.org/fundraisers/purdentix-gum-health-support-reviews-what-are-clients-saying-from-around-the-world
https://donate.friendsvinp.org/fundraisers/bruno-male-enhancement-australia-clinical-reviews-the-science-behind-its-rise-as-a-improving-male-sexual-health-and-vitality
https://donate.friendsvinp.org/fundraisers/keto-spark-gummies-australia-reviews-accelerated-fat-burning-and-supports-weight-management
https://donate.friendsvinp.org/fundraisers/java-burn-the-coffee-loophole-reviews-enhanced-metabolism-and-weight-management
https://donate.friendsvinp.org/fundraisers/nerve-fresh-complaints-investigated-2026-user-reviews-tested-and-verified
https://secure.lcfamerica.org/forestmountainfarmscbdgummies
https://secure.lcfamerica.org/super-chill-cbd-gummies
https://secure.lcfamerica.org/neurogan-cbd-gummies
https://secure.lcfamerica.org/burn-blend
https://secure.lcfamerica.org/Vigorlong
https://secure.lcfamerica.org/lipovive
https://secure.lcfamerica.org/slimjaro
https://secure.lcfamerica.org/neuroquiet
https://secure.lcfamerica.org/purdentix
https://secure.lcfamerica.org/bruno-male-enhancement-australia
https://secure.lcfamerica.org/keto-spark-gummies-australia
https://secure.lcfamerica.org/java-burn
https://secure.lcfamerica.org/nerve-fresh
https://secure.lcfamerica.org/the-genius-wave
https://secure.lcfamerica.org/fitspresso
https://secure.lcfamerica.org/sugar-defender
https://secure.lcfamerica.org/nitric-boost-ultra
https://secure.lcfamerica.org/memory-lift
https://secure.lcfamerica.org/sumatraslimbellytonic
https://secure.lcfamerica.org/prostavive
https://secure.lcfamerica.org/zencortex
https://secure.lcfamerica.org/mitolyn
https://secure.lcfamerica.org/provadent
https://secure.lcfamerica.org/leanbiome
https://secure.lcfamerica.org/prostadine
https://secure.lcfamerica.org/thelostgenerator
https://secure.lcfamerica.org/hepatoburn
https://secure.lcfamerica.org/quietum-plus
https://giftability.networkforgood.com/projects/272179-forest-mountain-farms-cbd-gummies-new-year-offer-official
https://giftability.networkforgood.com/projects/272287-vigorlong-clinical-report-best-testo-health-supplement
https://giftability.networkforgood.com/projects/272316-lipovive-reviews-the-shocking-truth-about-this-weight-loss
https://giftability.networkforgood.com/projects/272332-slimjaro-review-the-pink-salt-trick-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272438-purdentix-teeth-health-support-reviews-real-or-fake-2026
https://giftability.networkforgood.com/projects/272377-neuroquiet-hearing-2026-unlock-enhanced-cognitive-function
https://giftability.networkforgood.com/projects/272469-bruno-male-enhancement-australia-clinical-reviews-2025-26
https://giftability.networkforgood.com/projects/272481-keto-spark-gummies-australia-reviews-is-it-real-or-fake
https://giftability.networkforgood.com/projects/272541-java-burn-2026-the-coffee-loophole-strategy-for-fat-loss
https://giftability.networkforgood.com/projects/272574-nerve-fresh-2026-the-advanced-protocol-for-neural-balance
https://giftability.networkforgood.com/projects/272609-the-genius-wave-reviews-does-this-audio-track-really-work
https://giftability.networkforgood.com/projects/272597-fitspresso-coffee-reviews-for-weight-loss-and-good-health
https://giftability.networkforgood.com/projects/272627-sugar-defender-2026-can-this-supplement-control-blood-sugar
https://giftability.networkforgood.com/projects/272639-nitric-boost-ultra-review-the-liquid-oxygen-real-or-fake
https://giftability.networkforgood.com/projects/272720-trimology-weight-loss-reviews-how-the-best-selling-brand
https://giftability.networkforgood.com/projects/272733-memory-lift-2026-most-powerful-brain-supplement-for-focus
https://giftability.networkforgood.com/projects/272748-sumatra-slim-belly-tonic-fake-beware-2025-elements-price
https://giftability.networkforgood.com/projects/272759-prostavive-the-advanced-multi-pathway-protocol-for-prostate
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272769-zencortex-the-advanced-neuro-auditory-protocol-for-hearing
https://giftability.networkforgood.com/projects/272790-mitolyn-the-metabolism-balance-clinical-protocol-for-fat
https://giftability.networkforgood.com/projects/272814-provadent-reviews-the-internal-dentist-protocol-for-gum
https://giftability.networkforgood.com/projects/272827-leanbiome-reviews-2026-does-it-really-work-for-weight-loss
https://giftability.networkforgood.com/projects/272858-the-lost-generator-2026-a-journey-through-time-technology
https://giftability.networkforgood.com/projects/272871-hepatoburn-how-the-best-selling-brand-is-leading-the-way
https://giftability.networkforgood.com/projects/272888-quietum-plus-2026-the-herbal-solution-that-s-helping-hear
https://giftability.networkforgood.com/projects/272138-catalina-farms-cbd-gummies-catalina-farms-official-websit
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