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@Greenbank
Well done! At first I thought that was a 5k swim and was looking for the missing "2:" at the beginning of the swim time.
60km around Richmond Park today at my "I could sustain this for 3 times as long" pace. 2h23 so looking good for a 7h 180km. Only 172W with no aero aids, plus I'm still 8kg over target weight.