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://lastu.co/en-lv/blogs/puhelimen-kuoret-magsafe-suojakuoret-kotelot/happy-midsummer-%F0%9F%8C%9E-br-hyvaa-juhannusta?srsltid=AfmBOornRyiBUCsDP90apLr1fIB9VxYBBydzIxoIU6X85ezxat8g-pqV
https://loft106.com/blogs/loft-106/welcome-to-loft-106
https://mealofthemoment.com/blogs/blogs/a-personal-note?comment=130821324915&page=20&srsltid=AfmBOorwuTdnV7tKtz_WrHeSuSEqnRYHejIIDCaHCGFgovlxMVbhIbal
https://mrstone.com/blogs/articles/best-countertop-sealer?page=15&srsltid=AfmBOoroJHNiKH6fNxXEEk95s050fEVbzhcMHKc3XZu0-Q9Tqe-EOApA
https://myequa.com/blogs/news/how-to-choose-the-best-bottle-for-sports?comment=175825486211&page=96&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjEtMDUtMDQgMTQ6NDU6MzkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEyMzAxODExNzIyOSwibCI6NSwibyI6MCwiciI6IkNTIiwidiI6MSwicCI6OTZ9.jdjmeCJ1fR1uMAboI-AaG0tHkFpPlsx1XaW-ZlISnlo&srsltid=AfmBOoqoeZZmhi0qVp5V4eWk0mu3Lz-aepWHvLEKEP4vG3PElMOoT5yU
https://mysso.mx/blogs/starters/ahi-tuna-poke?page=98
https://nikaukai.com/blogs/news/first-impressions-gofoil-gl140-vs-gl180?comment=134667763775&page=58&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMTEtMTEgMTc6MTQ6MTAuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzNzk2MjAyOTExOSwibCI6NSwibyI6MCwiciI6IkNTIiwidiI6MX0.h7nirvDM79wWjRA3siuf3XdsmEsRt-3HMqTfsPAjEm0&srsltid=AfmBOor0J5larSTOy7NmUE4d2feN5z8V0cvqPZSjgi7d7xGuqijFMFnp
https://nubanbeauty.com/blogs/blog-post/port-harcourt-and-owerri-makeup-fair?page=174&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjUtMDQtMTAgMDI6MTU6NTcuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMjgwMDgzOTg3MywibCI6NSwibyI6MCwiciI6IkNTIn0.Lphy0ZWpBcUkfFwx2OAspcqCEHoNLZdlaW1aoLLo4y0&srsltid=AfmBOoqjWU5DWO-wy-L2U-Fm_bH0lGJRruummh0ODR2hHy82LXeqW6eL
https://orr.is/blogs/orrbyorr/orr-by-orr-blog-blog?comment=129753972833&page=127
https://ottoskingoods.com/blogs/news/yes-you-need-to-use-spf-here-are-5-sunscreens-we-re-loving-right-now?comment=136549302585&page=20#Comments
https://poetrybycharlescfinn.com/blogs/thoughts/15193397-sweetness-and-steel-lincoln-obama-angelou?comment=132922507350&page=167#comments
https://rebournebodyandhome.com/blogs/news/confidence-is-key-self-esteem-boosters
https://sewkindofwonderful.com/blogs/news/tuesday-tip-sharpie-markers-and-squaring-up-blocks?comment=132589060339&page=17
https://shevoke.com/blogs/news/sneak-peek-bon-voyage?page=68&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDUtMDcgMDc6MzY6MTAuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzNDc4MDYxNjg2NiwibCI6NTAsIm8iOjAsInIiOiJDUyJ9.1-TueBKa2_et5aAx-bHUgcH_AdsS18CVRpJ5A43m_CY&srsltid=AfmBOooktResZSvjpsrPDfGUDjmxGxFevlWfSHF1SrH96fnFCF8aHW7e
https://shop.gominno.com/blogs/bible-faith/93027526-3-bible-stories-that-teach-kids-about-love?page=23&srsltid=AfmBOor8cHEhb2Lo3zkdrVAVeXMypYTvHXsbPPGiXs3mypHqSw8cCiGB
https://sidewalkprophets.com/blogs/sidewalk-prophets/119381251-first-post?comment=133223219416&page=2254&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDUtMjMgMTQ6NTI6MDUuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMTU5MDkxNDI2NCwibCI6NSwibyI6MCwiciI6IkNTIn0.V_fHgzKQ9TNXfktIdWUCpG_lmWJKnck-82cM4JfN04&srsltid=AfmBOorhtJcuf8rGArbaME-yc-AQn2MUjh-Q3tKKwSBy06GVd3hNWb9
https://sigiskin.com/blogs/news/ingredient-spotlight-red-ginseng?page=61&srsltid=AfmBOooOXAxO4UDkarB7YFTNG0onsD51HYn9F07oZ3op8cxzvviS6uz6
https://slipins.com/blogs/news/the-whale-shark-obsession?srsltid=AfmBOorRZqQRsZbCKPP6Y5pNoKzh2rxH10G7F8fy-ll0zPZWSkTKY08a
https://socksoho.com/blogs/news/5-reasons-why-picking-out-the-right-summer-sock-is-crucial?srsltid=AfmBOoo48dM6gAz5_3HZ-Y5-C9gl1n1rEFVT-MTa88fKdqdc11MUSBHm
https://tagzfoods.com/blogs/news/the-law-of-attraction?comment=133818679536&page=4821&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMDEtMDYgMTE6MTU6MDkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMTAzNTYyNzc2MCwibCI6NSwibyI6MCwiciI6IkNTIn0.1iqacs1nDYePgogG7qPWwaa0PsQ5o1tNPQdAHkRIcKw&srsltid=AfmBOop6f2oCHYlgJ3L_hM2zoV8uoaoc3cQMg-z86ZPVUepiMhIMz0du
https://themodushop.com/blogs/news/thanksgiving-week-sale?comment=136821768529&page=149&srsltid=AfmBOoopla8vCYqiYYKnDkyzd0_tdxEPda5suiW3qBoG-RVJ0Asy0re6
https://warmfolk.com/blogs/news/review-of-a-new-quilting-book-design-make-quilt-modern?page=23&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjUtMDUtMjMgMTk6NDc6MjkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMzE5MTY2MzY5NSwibCI6MTAsIm8iOjAsInIiOiJDUyJ9.sm_wMlbNIZdn4PH2-RdS6HQBx3GsmSdQEouuA8JHqF4
https://www.allinactionsports.com/blogs/news/zacahrya-dangerfield-welcome-to-colony-bmx?comment=129714651191&page=157&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDQtMTAgMTk6Mzc6MTcuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEyOTcyMzk1NzMwMywibCI6NSwibyI6MCwiciI6IkNTIn0.Qy2IFsogYoXzAlf3rRE-h3bb7gRKPv2LGIFQrrfEqxY&srsltid=AfmBOopnsC2Ts_7bpaUwaKeDt-kppWHC0NEqpwCL7qh8AjhMG2Udy9V6
https://www.amphibianking.ie/blogs/training-ffor-brecca-swim-8k-run42k-and-ironman-barcelona/two-weeks-into-the-5k-plan-and-havent-seen-too-many-3-mins-something-a-kilometer?comment=129441136853&page=69&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMDYtMDkgMDk6NDc6NDMuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEzNTg3NDE4MzQ5NywibCI6NSwibyI6MCwiciI6IkNTIn0.s9nTtmUH1MuQO7RSKiUiIKxK_1e2SX_4dCCAg0rY_RA&srsltid=AfmBOoqnKyCetY6dieK8u-qegArHN3CImS56YyecgmWXEw9WkOLRqjgM
https://www.anchoredpress.com/blogs/news/your-one-word-for-2018
https://www.anthonypane.com/guestbook/
https://www.baristaspace.com/blogs/baristaspace/the-5-best-coffee-scales-for-making-coffee-in-2019?comment=128443121734&page=40&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDMtMDUgMDY6MjQ6MzcuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEzMDIxNDU5MjU4MiwibCI6NSwibyI6MCwiciI6IkNTIn0.ihALNy95v1r9uuXuf5NHXZMBsgNd2R4qn3lIbh6rMRY
https://www.blackhistorybuff.com/blogs/podcast/my-story?srsltid=AfmBOopA8zGTwBuYNXGX4NjeqIpgjLtF25HCMCJ1JijCdowV-LPy59
https://konaskincare.com/blogs/kona-magazine-skin-care-treatment-blog/5_anti_aging?comment=128185106584&page=10&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDEtMTcgMDQ6MzY6NDUuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEyOTAzMzA3Njg4OCwibCI6NSwibyI6MCwiciI6IkNTIiwidiI6MX0.MLtVGu3IwpHuz4y9hrfwalVk_5ysCwwB1HPO8EBBg2Q&srsltid=AfmBOorTUwtMGnDQpeJh8dOE8Tn7OPzPsUt7D_ZXUM-ciOymkxDXgqcN
https://krooztune.com/blogs/krooztune-setup/ktm-xplor-vs-husqvarna-xact-linkage?page=86&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMDUtMDMgMTU6MDU6NDkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMTQ1MTM4ODEwMywibCI6NSwibyI6MCwiciI6IkNTIn0.mv2qIj6jnjUDKK-lNp6dsVLX4X-JwFM-oqzafrSCQM4&srsltid=AfmBOoqyAVE-gRuFCAjVHRpXxcUjYvUK7QlPjSitEgiOOqeXpynT5whU
https://lastu.co/en-lv/blogs/puhelimen-kuoret-magsafe-suojakuoret-kotelot/happy-midsummer-%F0%9F%8C%9E-br-hyvaa-juhannusta?srsltid=AfmBOornRyiBUCsDP90apLr1fIB9VxYBBydzIxoIU6X85ezxat8g-pqV
https://loft106.com/blogs/loft-106/welcome-to-loft-106
https://mealofthemoment.com/blogs/blogs/a-personal-note?comment=130821324915&page=20&srsltid=AfmBOorwuTdnV7tKtz_WrHeSuSEqnRYHejIIDCaHCGFgovlxMVbhIbal
https://mrstone.com/blogs/articles/best-countertop-sealer?page=15&srsltid=AfmBOoroJHNiKH6fNxXEEk95s050fEVbzhcMHKc3XZu0-Q9Tqe-EOApA
https://myequa.com/blogs/news/how-to-choose-the-best-bottle-for-sports?comment=175825486211&page=96&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjEtMDUtMDQgMTQ6NDU6MzkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEyMzAxODExNzIyOSwibCI6NSwibyI6MCwiciI6IkNTIiwidiI6MSwicCI6OTZ9.jdjmeCJ1fR1uMAboI-AaG0tHkFpPlsx1XaW-ZlISnlo&srsltid=AfmBOoqoeZZmhi0qVp5V4eWk0mu3Lz-aepWHvLEKEP4vG3PElMOoT5yU
https://mysso.mx/blogs/starters/ahi-tuna-poke?page=98
https://nikaukai.com/blogs/news/first-impressions-gofoil-gl140-vs-gl180?comment=134667763775&page=58&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMTEtMTEgMTc6MTQ6MTAuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzNzk2MjAyOTExOSwibCI6NSwibyI6MCwiciI6IkNTIiwidiI6MX0.h7nirvDM79wWjRA3siuf3XdsmEsRt-3HMqTfsPAjEm0&srsltid=AfmBOor0J5larSTOy7NmUE4d2feN5z8V0cvqPZSjgi7d7xGuqijFMFnp
https://nubanbeauty.com/blogs/blog-post/port-harcourt-and-owerri-makeup-fair?page=174&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjUtMDQtMTAgMDI6MTU6NTcuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMjgwMDgzOTg3MywibCI6NSwibyI6MCwiciI6IkNTIn0.Lphy0ZWpBcUkfFwx2OAspcqCEHoNLZdlaW1aoLLo4y0&srsltid=AfmBOoqjWU5DWO-wy-L2U-Fm_bH0lGJRruummh0ODR2hHy82LXeqW6eL
https://orr.is/blogs/orrbyorr/orr-by-orr-blog-blog?comment=129753972833&page=127
https://ottoskingoods.com/blogs/news/yes-you-need-to-use-spf-here-are-5-sunscreens-we-re-loving-right-now?comment=136549302585&page=20#Comments
https://poetrybycharlescfinn.com/blogs/thoughts/15193397-sweetness-and-steel-lincoln-obama-angelou?comment=132922507350&page=167#comments
https://rebournebodyandhome.com/blogs/news/confidence-is-key-self-esteem-boosters
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https://sigiskin.com/blogs/news/ingredient-spotlight-red-ginseng?page=61&srsltid=AfmBOooOXAxO4UDkarB7YFTNG0onsD51HYn9F07oZ3op8cxzvviS6uz6
https://slipins.com/blogs/news/the-whale-shark-obsession?srsltid=AfmBOorRZqQRsZbCKPP6Y5pNoKzh2rxH10G7F8fy-ll0zPZWSkTKY08a
https://socksoho.com/blogs/news/5-reasons-why-picking-out-the-right-summer-sock-is-crucial?srsltid=AfmBOoo48dM6gAz5_3HZ-Y5-C9gl1n1rEFVT-MTa88fKdqdc11MUSBHm
https://tagzfoods.com/blogs/news/the-law-of-attraction?comment=133818679536&page=4821&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMDEtMDYgMTE6MTU6MDkuMDAwMDAwIiwiZCI6ImYiLCJ1aWQiOjEzMTAzNTYyNzc2MCwibCI6NSwibyI6MCwiciI6IkNTIn0.1iqacs1nDYePgogG7qPWwaa0PsQ5o1tNPQdAHkRIcKw&srsltid=AfmBOop6f2oCHYlgJ3L_hM2zoV8uoaoc3cQMg-z86ZPVUepiMhIMz0du
https://themodushop.com/blogs/news/thanksgiving-week-sale?comment=136821768529&page=149&srsltid=AfmBOoopla8vCYqiYYKnDkyzd0_tdxEPda5suiW3qBoG-RVJ0Asy0re6
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https://www.allinactionsports.com/blogs/news/zacahrya-dangerfield-welcome-to-colony-bmx?comment=129714651191&page=157&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDQtMTAgMTk6Mzc6MTcuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEyOTcyMzk1NzMwMywibCI6NSwibyI6MCwiciI6IkNTIn0.Qy2IFsogYoXzAlf3rRE-h3bb7gRKPv2LGIFQrrfEqxY&srsltid=AfmBOopnsC2Ts_7bpaUwaKeDt-kppWHC0NEqpwCL7qh8AjhMG2Udy9V6
https://www.amphibianking.ie/blogs/training-ffor-brecca-swim-8k-run42k-and-ironman-barcelona/two-weeks-into-the-5k-plan-and-havent-seen-too-many-3-mins-something-a-kilometer?comment=129441136853&page=69&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjMtMDYtMDkgMDk6NDc6NDMuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEzNTg3NDE4MzQ5NywibCI6NSwibyI6MCwiciI6IkNTIn0.s9nTtmUH1MuQO7RSKiUiIKxK_1e2SX_4dCCAg0rY_RA&srsltid=AfmBOoqnKyCetY6dieK8u-qegArHN3CImS56YyecgmWXEw9WkOLRqjgM
https://www.anchoredpress.com/blogs/news/your-one-word-for-2018
https://www.anthonypane.com/guestbook/
https://www.baristaspace.com/blogs/baristaspace/the-5-best-coffee-scales-for-making-coffee-in-2019?comment=128443121734&page=40&phcursor=eyJhbGciOiJIUzI1NiJ9.eyJzayI6ImNyZWF0ZWRfYXQiLCJzdiI6IjIwMjQtMDMtMDUgMDY6MjQ6MzcuMDAwMDAwIiwiZCI6ImIiLCJ1aWQiOjEzMDIxNDU5MjU4MiwibCI6NSwibyI6MCwiciI6IkNTIn0.ihALNy95v1r9uuXuf5NHXZMBsgNd2R4qn3lIbh6rMRY
https://www.blackhistorybuff.com/blogs/podcast/my-story?srsltid=AfmBOopA8zGTwBuYNXGX4NjeqIpgjLtF25HCMCJ1JijCdowV-LPy59
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