Weston Super Saint

I've tried the low stroke rate - 20 per min - but it just doesn't work for me. My back issues prevent me from pushing too hard without causing pain, so I stick to longer endurance efforts, usually four or five 30 min sessions per week with the odd 10k sprinkled in (they never get easier!), and try to be ultra robotic! Pace is always 26 strokes, time is usually somewhere between 1:56 and 1:59 per 500m. I can't do the ultra fast pace that I was able to do previously, again because of the back, so I tend to do "push" minutes where I up the pace by a couple of seconds to simulate intervals. Last five minutes are always about emptying the tank.

Why is the rowing machine such an underused piece of equipment in the gym? It's not technically difficult to use, sure, a good technique can massively improve speed, but isn't truly necessary. It works 80% of muscles in your body, is fantastic for cardio and reasonable for strength training. During the 39.26 mins to complete a 10k row today (#humblebrag!!), the other three machines didn't even get touched. Not even by the Hyrox and Crossfit goons who can only manage a minute or two before collapsing. If you're looking for a low impact, high output machine, which I'd suggest is probably appropriate for 75% of gym goers, this should be the first machine you use, but it's probably the most ignored!

Ah, the good old days before VAR!

Unless they can read and understand a pretty good level of English, at the moment they aren't being 'educated'!

Has Tonda got a naughty brother? A man from Melksham has been jailed after he threatened a woman in her 20s. He told her he was going to "pay someone to cut her head off, external", reported Somerset Live. Joe Martin, 28, pleaded guilty to controlling and coercive behaviour after he grabbed the woman from a Bath pub and locked her in his car.

I was given duff information! Apparently it's booked for a winter refit!

Has this rumour started because his boat is in Southampton? If so, we can probably ignore it. I believe it's been loaded onto a yacht carrier for transportation - possibly across the Atlantic to the US. Not a lot to see here...

You can get penalised for spying less than 72 hours before a game, but there are no consequences for another team submitting a bid less than 48 hours before a game. We just sit back and take it! #southamptonway #seasideb&b

Could we borrow from Sharia Law? Get caught stealing, lop off a hand. Get caught stalking, lop off a bollock, get caught raping, off with his knob?

It's a bit harsh to send all of them there, especially if they've come from peaceful countries, but hey, if it works as a deterrent then all good I suppose.

People need to stop putting these thoughts into print! We're so close to getting rid of him, maybe even making a few quid. Now is the time to remember all the amazing things he did for us and put those into print. I'll get the ball rolling....

From that link, is this the 'them' that have been putting plans in place since the 50's?

From the stories I've heard and video snippets I've seen from Polish people I know, their border police are particularly ruthless! There is no survival blanket, cup of tea and plate of biscuits on offer and those that manage to get over some pretty large fences are then escorted back to the top of the fence and unceremoniously dumped over it. Meanwhile, the land borders are patrolled by equally ruthless police and potentially some vigilantes who aren't very pleasant when they find people crossing illegally. I guess they've made the country not very inviting so have seriously limited the number wanting to go there. They have, though, taken a very large number of genuine Ukranian refugees.

And yet we continue to accept "asylum" claims from the people who are clearly illegal economic migrants.

Rightly so!