iiinova — where your digital self keeps evolving

Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 27/09/2026

#running 🏃🏻‍♂️ 🧵 Vitality London 10,000 - CHIP TIME 45:23 TCS Amsterdam Marathon Plan (Week 15/18) 10km race at 4:20-4:30/km — I honestly had no idea how I would go today, especially as I’d been fighting a cold for the last 48 hours. Not surprisingly, this took a lot of effort - I’d say 8/10…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 22/09/2026

#running 🏃🏻‍♂️ 🧵 5km Easy Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 15/18) 5km easy run at a conversational pace (no faster than 5:05/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 20/09/2026

#running 🏃🏻‍♂️ 🧵 3̶4̶k̶m̶ 18km Race Practice Long Run - ANOTHER EPIC FAIL! TCS Amsterdam Marathon Plan (Week 14/18) 7km at a conversational pace 7km at 4:45/km 18km at 4:40/km (your target Marathon pace) 2km at a conversational pace —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 16/09/2026

#running 🏃🏻‍♂️ Some shots from Sunday’s Great North Run in Newcastle - still feeling really happy about this result! ❤️💪

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 13/09/2026

#running 🏃🏻‍♂️ 🧵 AJ Bell Great North Run - 2nd fastest HM ever ❤️💪 TCS Amsterdam Marathon Plan (Week 13/18) Half Marathon race at 4:45-4:55/km —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 12/09/2026

#running 🏃🏻‍♂️ 🧵 Town Moor Parkrun - Great North Run Shakeout My mental and emotional health took an absolute battering this past fortnight and I didn’t run at all as a result. This is thus my first run in that time, and as predicted, it was fuckin hard!

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 25/08/2026

#running 🏃🏻‍♂️ 🧵 5̶k̶m̶ Almost 8km Easy Run with Runna ✅ - Work Lunchtime Run TCS Amsterdam Marathon Plan (Week 11/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 24/08/2026

#running 🏃🏻‍♂️ 🧵 15km Long Run with Runna ✅ - Long Run S̶u̶n̶d̶a̶y̶ Monday TCS Amsterdam Marathon Plan (Week 11/18) 15km at a conversational pace —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 23/08/2026

🧵 After 15 days away in Germany and Sweden, it’s time to go back to England. The last couple of weeks have been emotional in parts, but also a chance for me to completely detach mentally from everything that’s been going on in London…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 22/08/2026

🧵 #mentalhealth #complexptsd #fuckpstd #selflove #selfrespect #lgbt #gay #gayman Something about this combination that’s aesthetically pleasing - I take these to remind myself that I am worthy of as much love and respect as I give to other people…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 22/08/2026

#running 🏃🏻‍♂️ 🧵 5̶k̶m̶ 8km “Easy” Run with Runna ✅ - Casual Run with Stockholm Frontrunners 🇸🇪 TCS Amsterdam Marathon Plan (Week 10/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 22/08/2026

#running 🏃🏻‍♂️ 🧵 Haga Parkrun 🇸🇪 - 10th Birthday! 🎉 Couldn’t miss out on Haga Parkrun’s 10th birthday while I was in town! Took it easier than last week, and still managed to finish under 23:30!

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 20/08/2026

#running 🏃🏻‍♂️ 🧵 5̶k̶m̶ 12km Easy Run with Runna ✅ - Om igen Kungsholmen TCS Amsterdam Marathon Plan (Week 10/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 19/08/2026

Just to prove how much of a catch I am, I even came prepared with this awesome big heart from Gothenburg - now I just need someone to join me underneath 😁❤️ #gothenburg #sweden #gay #gayman #lgbt 🏳️‍🌈

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 17/08/2026

#running 🏃🏻‍♂️ 🧵 5̶k̶m̶12km Easy Run with Runna ✅ - Kungsholmen Runt TCS Amsterdam Marathon Plan (Week 10/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 15/08/2026

#running 🏃🏻‍♂️ 🧵 Midnattsloppet Stockholm 10km - 🚨🚨 NEW COURSE PB 🚨🚨 TCS Amsterdam Marathon Plan (Week 9/18) 10km race at 4:30-4:40/km — Second course PB today, this time for Midnattsloppet - 66 seconds faster than last year’s time!

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 15/08/2026

#running 🏃🏻‍♂️ 🧵 Haga Parkrun 🇸🇪 - Midnattsloppet Shakeout Edition 🏃🏻‍♂️ Was gonna take it easy for this Parkrun today in lead up to Midnattsloppet tonight, but I had something extra in my legs today, especially on the last km…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 14/08/2026

#running 🏃🏻‍♂️ 5km Easy Run with Runna ✅ - Kungsholmen Halvrunt TCS Amsterdam Marathon Plan (Week 9/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 10/08/2026

#running 🏃🏻‍♂️ 🧵 5km Easy Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 9/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 09/08/2026

#running 🏃🏻‍♂️ 🧵 30km Race Practice Long Run with Runna ✅ - EPIC FAIL TCS Amsterdam Marathon Plan (Week 8/18) 9km at a conversational pace 13km at 4:40/km (your target Marathon pace) 8km at a conversational pace —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 06/08/2026

#running 🏃🏻‍♂️ 🧵 5km Easy Run with Runna ✅ - Extra 5km included! TCS Amsterdam Marathon Plan (Week 8/18) 5km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 02/08/2026

#running 🏃🏻‍♂️ 🧵 26km Long Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 7/18) 26km at a conversational pace — Made this one a nice twilight long run as it was somewhat cooler…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 23/07/2026

#running 🧵 Tempo 2-1-1 with Runna ✅ TCS Amsterdam Marathon Plan (Week 6/18) 1.5km warm up at conversational pace (no faster than 5:10/km) 2km at 4:20/km, 120s walking rest 1km at 4:05/km, 90s walking rest 1km at 4:05/km, 90s walking rest 1.5km cool down at a conversational pace (or slower!) —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 19/07/2026

#running 🏃🏻‍♂️ 🧵 20km Long Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 5/18) 20km at a conversational pace — Even though it was a cooler day today, it was still quite warm outside when I went for my run, and I definitely felt the sweat early on…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 13/07/2026

#running 🏃🏻‍♂️ 🧵 7km Easy Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 5/18) 7km easy run at a conversational pace (no faster than 5:10/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 12/07/2026

#running 🏃🏻‍♂️ 🧵 Saucony London 10km - 2nd fastest 10K race time ever! 🏆 TCS Amsterdam Marathon Plan (Week 4/18) 10km race at 4:35-4:45/km —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 04/07/2026

Latest haircut 💇🏻‍♂️ round done! Feeling very much like a catch here, which is sorely needed after the week I’ve had! It’s also London Pride today, so Happy Pride, y’all! ❤️🏳️‍🌈🏳️‍⚧️ #selflove #selfworth #selfrespect #selfcare #imafuckincatch

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 30/06/2026

#running 🏃🏻‍♂️ 🧵 7.5km Easy Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 3/18) 7.5km easy run at a conversational pace (no faster than 5:15/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 29/06/2026

#mentalhealth #posttraumaticstressdisorder #ptsd #fuckptsd 🧵 Whenever I feel something, I feel it at a thousand times the intensity compared to most people. When I’m happy, I could literally explode with joy. When I’m sad, I feel like it could easily sweep me under and drown me…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 28/06/2026

#running 🏃🏻‍♂️ 🧵 7.5km Easy Run with Runna ✅ - watch went flat at 5.3km! TCS Amsterdam Marathon Plan (Week 2/18) 7.5km easy run at a conversational pace (no faster than 5:15/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 28/06/2026

#running 🏃🏻‍♂️ 🧵 18km Progressive Long Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 2/18) 6km at a conversational pace 6km at 5:05/km 6km at 4:50/km —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 22/06/2026

#running 🏃🏻‍♂️ 🧵 7km Easy Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 2/18) 7km easy run at a conversational pace (no faster than 5:15/km). This is a limit, not a target - run at whatever pace feels truly easy! —

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 21/06/2026

#running 🏃🏻‍♂️ 🧵 16km Long Run with Runna ✅ - Summer Solstice Edition TCS Amsterdam Marathon Plan (Week 1/18) 16km at a conversational pace — How funny for the first long run of the training plan to fall right on the longest day of the year!

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 21/06/2026

Don’t really notice any difference - but maybe you lovely people do? 🤷🏻‍♂️

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 21/06/2026

#running #runningplaylist 🏃🏻‍♂️🎶 🧵 Some people listen to various things when they run, whether it be podcasts, songs, or just their surroundings. I very much fit in the middle camp of songs…

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Patrick Mougin 🇪🇺🇦🇺🇫🇷🏳️‍🌈🏳️‍⚧️ @patrickmougin.bsky.social · 20/06/2026

#running 🏃🏻‍♂️ Progressive Run with Runna ✅ TCS Amsterdam Marathon Plan (Week 1/18) 1km warm up at a conversational pace (no faster than 5:15/km) 1.5km at 4:50/km 1.5km at 4:25/km 1.5km at 4:10/km, 90s walking rest (Contd)

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