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8th July 2024


60 mins

Social media is full of get rich quick schemes.

Lose 10 pounds by the end of the week.

Follow me to gain 100 followers a day.

Not many of them show what matters the most to drive improvement.

Why not? Because it's boring.

What matters the most?


Showing up week after week, when you feel like it and when you don't.

There's two times to go running - when you feel like it, and when you don't.

If you're sticking to it week after week, or tomorrow will be your first week at it, then good one you.

Here's this weeks session;

User error - the cool down should be lap button press.

Well done if you got this far and noticed this.

Hope to see you there.


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