Something slightly different to last years Competiton

Kicking off IMW month with a 10 mile run Sat, mile swim Sun, 5 mile run Mon, mile swim & turbo yesterday.

September

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 25
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 21
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30 
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 8
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329)
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 7.22

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Cake (52) (74) (221) (103) (198) (138) (156) (95)
Jaffa (213) (210) (241) (178) (251) (389) (98) 46 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Bike 21 miles and swim 2k.

September

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 25
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 21
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30 
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329)
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 7.22

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Cake (52) (74) (221) (103) (198) (138) (156) (95)
Jaffa (213) (210) (241) (178) (251) (389) (98) 46 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

September

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 25
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 21
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30 
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329)
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 7.22

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Cake (52) (74) (221) (103) (198) (138) (156) (95)
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Commute to work on Friday,  and then 3 runs on Mon/Tues incl some 800m intervals.

7 mile run.

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 25
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 28
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30 
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329)
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 7.22

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Cake (52) (74) (221) (103) (198) (138) (156) (95)
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

5 mile run yesterday, 8.6 on the bike today.

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42 
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 25 
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 28
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30  
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5 
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7 
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7 
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329) 
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 15.08

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Cake (52) (74) (221) (103) (198) (138) (156) (95) 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

5 miles of intervals yesterday lunchtime, 5k club race in the evening.

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42 
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
CD (319) (242) (300) (257) (380) (268) (280) (308) 33 
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 28
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30  
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5 
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7 
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7 
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329) 
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 15.08

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Cake (52) (74) (221) (103) (198) (138) (156) (95) 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Sunday 1900m OW swim 56 mile bike and 13 miles run
Monday 800m swim
Tuesday 1000m swim

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42 
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
Cake (52) (74) (221) (103) (198) (138) (156) (95) 40
CD (319) (242) (300) (257) (380) (268) (280) (308) 33 
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 28
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 30  
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5 
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7 
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7 
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329) 
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 15.08

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

7 mile club run. Trying to get some pace, I'd like to say back, but that would suggest there was some there to begin with .

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42 
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
Cake (52) (74) (221) (103) (198) (138) (156) (95) 40
CD (319) (242) (300) (257) (380) (268) (280) (308) 33 
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 28
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 37  
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5 
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7 
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7 
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329) 
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 15.08

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

6.5 mile run tonight.  Only two months on and I feel a million miles behind where I was when I lined up at start of Outlaw.  Smoking and drinking whilst not exercising, is definitely a bad idea!

OrangeCannon (428) (367) (396) (248) (225) (135) (88) (277) 42 
slowerthanilook (113) (129) (163) (150) (148) (197) (301) (307) 44
Cake (52) (74) (221) (103) (198) (138) (156) (95) 40
CD (319) (242) (300) (257) (380) (268) (280) (308) 33 
Proven Robbie (164) (94) (148) (111.4) (252) (203) (99) (29) 34
VT'd (212) (254) (303) (259) (246) (231) (254) (201) 37  
Long John Silver (140.5) (129) (138.5) (155) (155) (168) (229) (89) 8.5 
RobCooper 9 (147) (125) (152) (181) (129) (116) (150) (162) 20 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Ironwolf (75.5) (60.5) (67) (72.5) (111) (54.5) (36.5) 7 
Trogs. (97.5) (73) (84.5) (46.7) (104.9) (106)(130.2)(28.2) 6.7 
Doner Kebab (390.5) (394.5) (409.17) (285) (315.5) (189.61) (317.5) (329) 
mikasa (35.65) (51.6) (70.3) (39.88) (52.85) (37.53) (28.24) (158.60) 15.08

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Jaffa (213) (210) (241) (178) (251) (389) (98) (59) 11 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Run yesterday, pedal today

Sunny September

slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 44
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 37 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34
CD (319)(242)(300)(257)(380)(268)(280)(308) 33
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 15.08
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 44
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40
Seren Nos  39
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 37  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 15.08 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Hello I'm back.started training again properely last Sunday .winter base training here i come.......

Generously-spiced brick last night. Felt great .

slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40
Seren Nos  39
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 37 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34
CD (319)(242)(300)(257)(380)(268)(280)(308) 33
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 15.08
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Run tonight.

slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
Seren Nos  39 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 37  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34 
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Last nights disastrous pool swim, kids everywhere and remembered half way through that I needed to be somewhere else half an hour prior.

Todays 60 mile hilly beasting on the bike.  Hadn't been near the infernal machine for a fortnight, but ate 10 sausage rolls last night  and needed to teach myself a severe lesson.  I learned!!!

slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
Seren Nos  39 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 60  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34 
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

12 and a bit mile run and a 26 mile bike ride yesterday and a short run and a swim in the river today to finish the week............

Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 60  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34 
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 8.5 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 7 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 60  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 34 
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 15.5 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 14
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

1,600 dip in the pool.

Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 42 
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 60  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 38
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 15.5 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 14
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 71
Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 60  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 38
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 15.5 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 14
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

Wednesday
bike commute + intervals - 13, run - 3, Swim - 5
Thur  - bike and run - 8

blimey Seren - nice easy week to kick things off I see - a gentle return 
I am also taking it easy......

17 mile hilly run, I am a little bit weary now.

OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 71
Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 77  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 38
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 15.5 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 14
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21

OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277) 71
Seren Nos  68 
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307) 51
Cake (52)(74)(221)(103)(198)(138)(156)(95) 40 
VT'd (212)(254)(303)(259)(246)(231)(254)(201) 77  
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29) 38
CD (319)(242)(300)(257)(380)(268)(280)(308) 33 
RobCooper 9 (147)(125)(152)(181)(129)(116)(150)(162) 20 
mikasa (35.65)(51.6)(70.3)(39.88)(52.85)(37.53)(28.24)(158.60) 23.46
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89) 22.5 
Trogs. (97.5)(73)(84.5)(46.7)(104.9)(106)(130.2)(28.2) 14.8 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(36.5) 14
Jaffa (213)(210)(241)(178)(251)(389)(98)(59) 11 
Doner Kebab (390.5)(394.5)(409.17)(285)(315.5)(189.61)(317.5)(329)

August 
Slagiatt (137) (93) (163) (138) (152) (84) (105) 137 
PinguPongu (163.6) (172.6) (188.8) (157) (227) (155) (176.8) 131.7 
Cat5 (221.42) (194.30) (217.9) (247.60) (319.25) (288.35) (137.39) 120.15 
Muffin Top (150) (190) (238) (249) (311) (223) (147) 32 
In The Blue (20) (5)( 24.5) (32.5) (43.5) (24) (83) 21