Summary since Wednesday last week. 100 miles bike 2 winter rides ... 60 and 40 (I think I am sticking with the turbo alone), less running than I would have liked and missed the swim session on the weekend which had to be made up with Kona DVD watching turbo riding.
Starting an adaptation week which means the 20 points Rafi leads me on are going to be a hundred! (I forecast a total 314 maximum total for me by next Monday)
remember its only January, and this time of year we are all just slowly building fitness back up. Its a long time to the summer, and each month you should be stronger than the one before. Slow steady progress, build each month, and always give yourself sonewhere to go, (ie you should not be going all guns blazing at the moment as you may not keep it going to the summer,,,,) If you are struggling, just try and do something every day, (ie minimise the number of zero point training days). If you are going really well, remember rest days / easier weeks to recover.
so,, swimsmooth clinic was about 3 and half hours in the water, so I'll have about 12 points for that, given that if I wasn't swimming constantly but did loads of lengths over the two sessions
O.rangeCannon - 7 hr marathons are cool..... wrote (see)
remember its only January, and this time of year we are all just slowly building fitness back up.
Its a long time to the summer, and each month you should be stronger than the one before. Slow steady progress, build each month, and always give yourself sonewhere to go, (ie you should not be going all guns blazing at the moment as you may not keep it going to the summer,,,,) If you are struggling, just try and do something every day, (ie minimise the number of zero point training days). If you are going really well, remember rest days / easier weeks to recover.
O.rangeCannon - 7 hr marathons are cool..... wrote (see)
remember its only January, and this time of year we are all just slowly building fitness back up.
Its a long time to the summer, and each month you should be stronger than the one before. Slow steady progress, build each month, and always give yourself sonewhere to go, (ie you should not be going all guns blazing at the moment as you may not keep it going to the summer,,,,) If you are struggling, just try and do something every day, (ie minimise the number of zero point training days). If you are going really well, remember rest days / easier weeks to recover.
here endeth the lesson!
That is actually great stuff OC, very well put
l learned the hard way last year, im about 100 points down from jan last year and thats the way its going to stay till march
i'm just trying to calm everyone down so I have a chance of getting into the top 3! I doubt it though. Running gives you lots of points per hour, and as I am not running anymore then i miss out on those. hey ho.
well im not brilliant at anything but my hourly points tally is very similar, 6 miles/points per hour for a plod - 7 if im feeling spritely, in the pool = 3k or 7 per hour and biking is also 6 to 7 points per hour so it dont matter what i do i end up with the same. running can stack up easier though i think, just seems easier to go out for a run than swim, and i didnt like biking last year very much but now i think i found something about it i like.
5 Mile run this morning. I get 5 per hour for the run and only 4 per hour for the swim or bike; which I'm hoping will improve with more hours spent on it.
What happens at the end of the month? Do we get to calculate all the part miles and check the totals, i've been doing quite a few 17mile bikes where i've claimed 15 ect. I rekon I might get another 10 points.
Comments
LJS raced a 1000m swim yesterday in 17:04! Not bad for a "senior citizen".
ChallengeCheggers 439
Doner Kebab 316
H0nk 282
Rafi 270
Flat footed 219
Tired Badger 249.5
Seren 218.40
Hokori 192
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 170
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 117
WildWill 101.5
Rob_Cooper 95
maths 87
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 282
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 170
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 117
WildWill 101.5
Rob_Cooper 95
maths 87
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Summary since Wednesday last week. 100 miles bike 2 winter rides ... 60 and 40 (I think I am sticking with the turbo alone), less running than I would have liked and missed the swim session on the weekend which had to be made up with Kona DVD watching turbo riding.
Starting an adaptation week which means the 20 points Rafi leads me on are going to be a hundred! (I forecast a total 314 maximum total for me by next Monday)
Have a good week guys!
ChallengeCheggers 439
Doner Kebab 316
H0nk 282
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 117
WildWill 101.5
Rob_Cooper 95
maths 87
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Sat - swim - 5 pts
Sun - rest
Mon - 17 point ride
remember its only January, and this time of year we are all just slowly building fitness back up.
Its a long time to the summer, and each month you should be stronger than the one before. Slow steady progress, build each month, and always give yourself sonewhere to go, (ie you should not be going all guns blazing at the moment as you may not keep it going to the summer,,,,)
If you are struggling, just try and do something every day, (ie minimise the number of zero point training days).
If you are going really well, remember rest days / easier weeks to recover.
here endeth the lesson!
so,, swimsmooth clinic was about 3 and half hours in the water, so I'll have about 12 points for that, given that if I wasn't swimming constantly but did loads of lengths over the two sessions
ChallengeCheggers 439
Doner Kebab 316
H0nk 282
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
That is actually great stuff OC, very well put
l learned the hard way last year, im about 100 points down from jan last year and thats the way its going to stay till march
Update, swimming, XC (I actually got a run in), bike and more swimming.
ChallengeCheggers 439
Doner Kebab 316
H0nk 282
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 141
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
i'm just trying to calm everyone down so I have a chance of getting into the top 3!
I doubt it though. Running gives you lots of points per hour, and as I am not running anymore then i miss out on those. hey ho.
well im not brilliant at anything but my hourly points tally is very similar, 6 miles/points per hour for a plod - 7 if im feeling spritely, in the pool = 3k or 7 per hour and biking is also 6 to 7 points per hour so it dont matter what i do i end up with the same. running can stack up easier though i think, just seems easier to go out for a run than swim, and i didnt like biking last year very much but now i think i found something about it i like.
2400m swim and 5 point turbo.
I get about 6 points per hour swimming and running (7 if I push it) but only 5 per hour cycling, I'm hoping the bike will get faster.
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 147
JCDigger 141
7755Matt 139
Saffers 135
SuperCaz 129.2
Blue Peter 123.75
Muffin 117
VT'd 141
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 147
SuperCaz 146
JCDigger 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
VT'd 141
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
7k swim completed
Blustery 6pts for an hour run this evening.
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 250
Tired Badger 249.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
6m run PM - 12m bike AM
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 250
Tired Badger 259.5
Flat footed 219
Seren 218.40
Mr Zuvai 187
Iron Pingu 180
OrangeCannon 193
BBT 158
Richardsdrr 157.05
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Iron Pingu 180
BBT 158
Richardsdrr 157.05
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Cat5 72
Alibear30 69
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
2600swim and 3mile tempo run.
5 Mile run this morning.
I get 5 per hour for the run and only 4 per hour for the swim or bike; which I'm hoping will improve with more hours spent on it.
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Iron Pingu 180
BBT 158
Richardsdrr 157.05
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 180
BBT 158
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Swim - 10
Bike - 10
Run - 6.5
Shame I don't get any for Insanity workouts, 'cos they are a beast.
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Gladys 34
Slug 34
Paperman 31
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Swim - 10
Bike - 10
Run - 6.5
Masters last night and a quick 15 mins on the turbo, 21 mile bike this lunch.
20 mile bike today, 800m swim last Friday I forgot to put up
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 99
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
What happens at the end of the month? Do we get to calculate all the part miles and check the totals, i've been doing quite a few 17mile bikes where i've claimed 15 ect. I rekon I might get another 10 points.
turbo session
ChallengeCheggers 439
Doner Kebab 316
H0nk 293
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
6 mile run at lunchtime.
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 219
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 146
JCDigger 141
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 117
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
work is getting in the way of me being a full time amateur triafflette
36 mile ride
Turbo and swim
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 146
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 152
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 62
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Short 2.2k speed session
Wonky six mile run.
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 152
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 86
Long John Silver 82
Khanivore 79
Alibear30 74
Cat5 72
PRW 68
mikasa 55.69
Cake 53
In the Blue 50
Ironwolf 47.5
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
swim training 2400m
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 193
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 152
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Long John Silver 88
Chris68 86
Khanivore 79
Alibear30 74
Cat5 72
PRW 68
mikasa 55.69
Ironwolf 53.5
Cake 53
In the Blue 50
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 203
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 152
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Long John Silver 88
Chris68 86
Khanivore 79
Alibear30 74
Cat5 72
PRW 68
mikasa 55.69
Ironwolf 53.5
Cake 53
In the Blue 50
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
bike commute - 10
ChallengeCheggers 439
Doner Kebab 316
H0nk 299
Rafi 270
Hokori 261
Tired Badger 259.5
Flat footed 231
Seren 218.40
OrangeCannon 203
Mr Zuvai 187
Richardsdrr 183.55
Iron Pingu 193
BBT 158
MTH 153
SuperCaz 152
JCDigger 147
VT'd 141
7755Matt 139
Saffers 135
Blue Peter 123.75
Muffin 154
WildWill 101.5
Rob_Cooper 95
maths 104
Chris68 90
Long John Silver 88
Khanivore 79
Alibear30 74
Cat5 72
PRW 68
mikasa 55.69
Ironwolf 53.5
Cake 53
In the Blue 50
SgtIronLard 45
Trogs 41.7
Paperman 38
Gladys 34
Slug 34
Rocco 25.5
K9 20
JvR 9
NV 5
SA 3
Swim Session and run this morning