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Signed up last Monday for a race on Saturday. Today I’m wearing the medal.

The 24k had sold out, and 100k felt like a stretch with no training behind it, so the 50k it was (52k in fact). There was some logic to it, honestly. My season felt unfinished, duathlon and triathlon are in their off season so it’s the perfect time to squeeze in a running event, and I had a score to settle with the Jurassic Coast path. I did the JurassicMan in 2022 and got lost more times than I’d like to admit.

The event was well organised and the sun was out. Went in with no hydration vest, and I’m sure the trail runners all thought I was a w@nker. I also broke the rule of not trying anything new on race day, relying entirely on the aid stations and buying a reusable cup the day before. A flask would have been better, to be honest.

Porridge for breakfast, then nothing until the 8km mark. 200ml of electrolytes, and three gels and a chew from Precision Hydration to get going to the next aid station.
I was aiming for 60 to 75g of carbs an hour, so roughly a gel or chew every 5km: 13, 18, 23, 28, 33, 38, 43 and 48km. Water and electrolytes at the 18km, 28km and 44km aid stations. And restocking gels and chews. The stretch between 28km and 43km was the hardest.

Have you ever entered a race on a whim? Tell me what you went for in the comments, I’d love to know.

#medalmonday #trailrunning #jurassiccoast

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Ironman Portugal 🇵🇹 ❌

The race that never was… It’s been no secret that I have not been absolutely pouring the Ironman specific Training for this one. Call Karma, call it stupidity, call it what you want. But I was still in a very good strong position and Fitness to do the race justice and I believe that still stands. It just was that my body didn’t turn up for me due to what I believe is most likely a virus.

The signs were there in the lead up but again I put that down to taper and all that jazz. But I generally think the signs also were there during the race when my body just did not want to cooperate and my legs felt full of lactic acid from pretty much the word go to the point where I thought my saddle was too low which I know it wasn’t

I got 18 K on the run which was a real struggle fest which shouldn’t have been for at least two laps worth knowing that I had the legs to do a decent marathon time which Woodward have put me in contention for Top three women overall and to have got my slot for Kona. It’s always hard to DNF but I know it’s the right one and I have no regrets at all even two days later.

What made me super inspired and proud where my four girls who were able to also share the start line with me, had their own ups and downs/illnesses/experience experiences and they all showed resilience encourage for that I’m super proud

What’s next? A trip to the doctor and then a reassessment of where I go from here and then next season will be my 40th year and pretty big.😊

#coach #coaching #triathlon #swimbikerun

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🟣🟡How Hyrox Humbled a Pro Triathlete🟡🟣

#hyrox #hyroxcommunity #hybridfitnessracing #fitnessracing

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🟣🟡How Hyrox Humbled a Pro Triathlete🟡🟣

#hyrox #hyroxcommunity #hybridfitnessracing #fitnessracing

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🟣🟡How Hyrox Humbled a Pro Triathlete🟡🟣

#hyrox #hyroxcommunity #hybridfitnessracing #fitnessracing

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Lunch break at the leisure centre, and the pool is calling. It’s been over a month since I’ve swum in a proper pool, so today it’s easy 200s and no heroics.

Recovery is still going, nothing dramatic, just steady. The shoulder is booked in for an ultrasound, so fingers crossed for a simple fix.

Who else is sneaking a swim into their lunch hour? Drop your go-to easy set below, I’m always after new ideas.

#triathlon #swimtraining #endurancesport

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Medal Monday. But bigger than the medal – 128% of target raised. Cheers, signs, music, bands, charities. Cardiff absolutely nailed it.

More people showed up than I expected, both racing and supporting. And honestly, it’s the second best half/ full I’ve done after London. The location, the weather, the organisation. It all just worked.

Here’s the thing though. My nutrition planner would’ve flagged that one gel wasn’t going to cut it. But sponsorship’s been light this year, which means fewer orders to the plant-based nutrition brands I work with. So I went in under-fuelled.

Coach said start slow, see how it goes, then push mile 8. I got it. But the negative split never happened. Training’s been lighter too – Dubai run, Paris run, one in between. 1h32 feels honest for that prep.

Still, events like Cardiff remind you why we do this. The community, the cause, the whole vibe. That’s what stays with you.

Haven’t donated yet? Link’s in bio. Let’s push that total even higher.

#cardiffhalfmarathon #fundraising #triathlete

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Your Coach is Not a Robot 🤖 it is not AI. It’s Human!

In an industry where Ai is trying to weasel its way into our jobs and our hard work - experience - time… it’s definitely important to remember that we are humans. With emotions/ families/ outside businesses usually & usually under selling ourselves.

My time is heavily spent on not the planning and delivery of the sessions… that’s an easy part: it’s knowing the athlete:
• Their lifestyle
• Families and Work stressors
• How they tick as an individual
• Mentally how to get the best from them

AI cannot do this. We can as humans and people with genuine intentions and motivations.

#coach #coaching #triathlon #ironman #personaltrainer

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🟣🟡Why Deadly Dozen Feels More Inclusive Than Hyrox🟡🟣

#deadlydozen #fitnessracing #hybridfitness

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🟣🟡⚠️NEW EPISODE⚠️🟡🟣

🟣🟡Pro Triathlete To Fitness Racer | Nat Lawrence On Deadly Dozen World Championships🟡🟣

In this episode of the On the ROX Podcast, we’re joined by former professional triathlete turned hybrid fitness racer, Nat Lawrence.

Nat takes us inside her transition from the world of professional triathlon into the rapidly growing world of hybrid fitness racing.

At the heart of the conversation is the first-ever Deadly Dozen World Championships at Crystal Palace. Nat gives us her version of events, talks us through her race and shares what it was like competing on the world stage as Deadly Dozen crowned its first World Champions.

We dive into what makes Deadly Dozen different, why its format can be accessible to everyday athletes while still providing a serious test for the elite, and discuss the elite divisions, prize money and the continued development of the sport.

Away from her own racing, Nat also shares her experience as a coach, discussing how she works with athletes preparing for hybrid fitness racing and the different demands that come with coaching people across a range of abilities and goals.

From professional triathlon to hybrid fitness racing. From coaching everyday athletes to competing at World Championship level.

This is Nat Lawrence’s journey into the world of hybrid racing — and her story from the first-ever Deadly Dozen World Championships.

#deadlydozen #deadlydozenworldchampionships #hyrox #hyroxcommunity

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🟣🟡Deadly Dozen World Champs: The Pressure, The Oace, The Result🟡🟣

#deadlydozen #deadlydozenworldchamps #fitnessracing

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'Give me a minute Jason, I just gotta hug everyone' 🥹 @jason.curtis.official

Strong women, doing hard things - amongst the chaos we juggle day to day. & before men pipe up - no disrespect, but unless you have ovaries you've no idea 🤫

NO BETTER FEELING than seeing women boss it
✨✨✨
Not sure why this vid looks like it was took on a Nokia 3210 like

@deadly.dozen

#explore #coach #women #fitness

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