Something slightly different to last years Competiton

Lunch time calf tear so I guess xmas starts early for me now! (Not major so I may still get a few swim and bike points, but enough to end up walking back).

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 72
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 66
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 36
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 6

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 66
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 36
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 6

Newbie Nervous November 
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7) 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

1km repeats, easy 1.5 miles, 4 min steady/1 min hard, then a 1km of bilateral breathing/non drowning

edit - just squeezed a little overgeared bike session in  

LJS - biked home, 6pts

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 66
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 6

Newbie Nervous November 
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7) 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Swim, as pool closed early for kids gala I only got 1600m in form of 2 x 800 timed trials.

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 66
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86 
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10

Newbie Nervous November 
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7) 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Quick 30 mins on turbo

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 68
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

LJS - 4 mile run with the dogs.

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 68
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 46
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 8.86
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 68
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 46
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

not quite a parkrun today.

45 mins turbo

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 71
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 46
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 15
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Sunday swim, 3000m each

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 71
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

6 mile Xmas race, lovely

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 86
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 77
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7)
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

hope you got a pudding Pingu 
saturday only a 7 mile run and a spin cooldown, even less today, 4.7mile run, thought the swimmers ear had gone but has returned with a vengence so back to squirting steroids in the ear again and back to the docs next week for some stronger $hit  

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 98
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 77
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 65
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November 
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7) 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Cycling legs are back again - strange how you can be knackered for running, but still cycle like normal...ho, hum.

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 98
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 77
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6

Newbie Nervous November 
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28.2)(158.6)(104.68)(11.76)(11.7) 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Some cycle commuting done last week and a couple of runs.

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 98
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 77
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November 
 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

a fasted hills session - 1 mile @ 2% incline / 1 mile @5% x3, done at 6.3mph, no rests - now that was an hour of hurt, well the last 20 minutes was. nearly fainted,  then into the pool for a leisurely 800m, 

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 77
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November 
 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Masters and todays commute

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 11.97
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November
 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 22.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 16.87
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

little jog.

Tri club swim training last night - 2400m

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 53.5
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 28.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 16.87
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

LJS - 3800m swim, 1 hr turbo

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 66
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 28.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 16.87
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 10
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

Short swim and a couple of short easy jogs.  Calf still tightens up but with regular physio and twice daily roller sessions I am managing to ease the tightness.

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 106
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 66
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 28.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 16.87
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 20
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)

tue - 1600m swim TT, 1.5 mile jog, = 5
wed - 1250m splash inc. a 400m TT, 6 mile run = 9
thu - 3.5 miles of 800m easy/800 hard running intervals, 4k hard rowing session, 800m swim to cool = 5

Delightful December
Doner Kebab (390)(395)(409)(285)(315)(189)(317)(329)(309)(254) (250) 125
PinguPongu (163.6)(172.6)(188.8)(157)(227)(155)(176.8)(141.3)(118.5)(141)(132.8) 89
Rob_Cooper (147)(125)(152)(181)(129)(116)(150)(162)(101)(137) (146) 77
Long John Silver (140.5)(129)(138.5)(155)(155)(168)(229)(89)(72)(52.5)(73.5) 66
slowerthanilook (113)(129)(163)(150)(148)(197)(301)(307)(187) (86) (92) 42 
Ironwolf (75.5)(60.5)(67)(72.5)(111)(54.5)(0)(36.5)(51.5)(29.5)(42) 28.5 OrangeCannon (428)(367)(396)(248)(225)(135)(88)(277)(342) (319)(88)16 
marshallini (463)(404)(404)(474)(544)(388)(268)(209)(43)(112)(85) 16.87
VT'd (212)(254)(303)(259)(246)(231)(254)(201)(77) (111)(21) 20
Cake (52)(74)(221)(103)(198)(138)(156)(95)(109)(55) (56) 6
mikasa (35.6)(51.6)(70.3)(39.88)(52.85)(37.5)(28)(158.6)(104.68)(11.76)(11.7)(13.6)

Newbie Nervous November 
Proven Robbie (164)(94)(148)(111.4)(252)(203)(99)(29)(127)(81.5)(6)