Youâve the back broken now, hope to get out later today to get past 50km but Iâm not really feeling it
56km run and 1644m climbed. Quads on fucking fire after a massive sprint down the hill this morning. I can see myself in agony this evening or tomorrow morning.
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Half of them donât really count. A sprint down a mile long hill means I have my fastest ever mile, half mile and km
Take whateverâs going
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Well wear mate. Is that the one facing the hill up to the crèche?
That how most of them^ cunts get their^^ KOMs, that and prevailing wind.
^us
^^our
My fastest 5km split is coming down Keeper. As one of the lads at home puts it, that doesnât count
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Lads are murder for it round Cork. Say if an easterly or northerly wind comes youâd see them out on their bikes hitting the sections that 80% of the time they wouldnât have a hope on.
Fucking losers
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No⌠itâs down the road further about 8 houses. the last house before the duplexes. It would be just behind the tree line looking from crèche
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Theyâre only coddinâ themselves
2.5kms 
. Pathetic in the grand scheme of things but the most Iâve done since lockdown 2
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How is the back?
Did about 20 mins of back exercises beforehand which made a massive difference. Still a bit of soreness below the shoulder blades but it was the engine that gave way after the third lap.
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Good man 
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Keep up the strength work.
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@Biff_Egan this is the best stretch you can do for your back⌠Always keep your shoulder pinned when pulling your knee across your body. A lot of people lift there shoulder⌠The more you do it the further youâll be abke to pull the knee over but donât force it, just get a good stretch
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Iâll give that a try. Have a HIIT zoom class on Monday to navigate
Deffo do that stretch every day⌠3 times each side.
Game changer.