Latest News - Swim Bike Run - Jen Coppock Sports Coach

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All Things Swim, Bike & Run!

Check out all my latests posts here

Read my latest training techniques, race reviews and all things related to run coaching, personal training, biomechanics and triathlon. Please email [email protected] if you have any questions or if you’d like to know more.

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Tabata Interval Timer Settings

admin | January 31, 2023

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

How Do You Release Tight Hamstrings?

admin | January 20, 2023

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

What Happens to Your Body During A Triathlon?

admin | January 19, 2023

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

Is Llangollen Good For Running?

admin | January 19, 2023

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

Ironman UK 2023 Training Diary - Introduction

admin | December 26, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

What Muscles Are Used In Triathlon?

admin | December 19, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

How Many Times A Week Should A Runner Train?

admin | December 16, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

Conwy Half Marathon Review 2022

admin | November 21, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

Llangollen 10K Trail Run 2022

admin | November 19, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

What Is Ironman?

admin | November 18, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

ROC Triathlon Review 2021

admin | October 22, 2022

<img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" data-src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img decoding="async" src="https://secure.gravatar.com/avatar/b04c13a233e7a8999131986328424fc8?s=96&d=mm&r=g">

admin | October 21, 2022