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And it's Adam it's sunday, january 13 and had that bout of the flu yesterday real feverish no energy slept for 10 or 11 hours feel perfect today and I supposed to do my long workout of the weekend okay we'll see how it goes I have my training set up here is the layer the winter training layer under brick workouts just jump on my Nordic Track treadmill I've got my program hooked up computer right there today I'm writing stage 20 of the Tour de France 49 miles I might finish it I might not I've got fan hanging from the ceiling over the computer monitor keep it cool you can see my perfect pull up 05 / centigrade here perfect pull up hanging right there ab workouts my fluids the two hours riding my GoPro control app jump controlling from here even though the cameras hanging from the ceiling over there don't you see my Newton's down there girl a hook 15 min around I'm done, but it's not how to set up down here I like it when I got minus 2 percent of slow and a high gear this is still warm up for 20 minutes anyway well I just did my bike workout for the day is I were in 20 minutes 20 minute warm-up, and then I had to do ladder intervals for minutes solid great three-minute solid break two minutes solid break I did it on the Tour de France day 3 route covered 30 miles of that route 120 mile route I downloaded most of the Tour de France routes except for a couple of days which I couldn't find try to do that on the trainer not at once I'm headed to a different YMCA the Tri-City 1 I've been quite frustrated with in Menomonee Falls tried to videotape they're my swim stroke lifeguard jumped all over means and not allowed that cameras in the pool I asked when I could use a camera, and they said that's not our policy I asked if I can see the policy they couldn't show it to me, I'm going to understand I was just going to set it up with no main people anyway they didn't like that the director if I can see the policy they were supposed to get back we never got back anyway their water is always disgusting its it's the dirtiest water of any cool that I swim in except for maybe one in st. Louis I hate you sometimes, so I'm headed to West Bend to go to the kettle moraine YMCA actually is much cleaner less congested does any of you some footage today Oh the front of the Newtons are very slick smooth, and so I needed to get here that would have more grips I've been slipping, so I got some momentous there the trail running version, and they have carbon, and they have gripped this black stuff will prevent it from wearing out as fast, and it also is good and Griffin next on my on the back of my other shoes and so when I run through the snow I use it for grip but this one that gets the whole bottom on it so George apparently it's offered in a new color got them on roadrunner sports four hundred twenty bucks that's a bargain I don't have any elastic laces right now, so I have to run by Joann fabric and buy a couple yards of that as you saw I got into the YMCA with the...
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