Stop pedalling for a second, then you’ll know it happened 
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Are you setting me a challenge young Jim??
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Something’s got to get you training, you’ve been avoiding it…
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What you trying to say Jim?
I jog/walked home from Exmouth last night as I got fed up waiting for a taxi. I’m sure an hour of power hiking is quicker than waiting ten mins for a taxi and a ten min journey!
My calves and feet are in bits from trying to run in big, clompy boots! 
Still that’s another 6 or 7km in the bag!
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Parkrun with Mrs T - I was carrying 8kg rucksack for Namibia prep
Couldn’t hold onto her for first km which is gentle incline all the way
Caught her in the woods - she is not good with downhills
Managed to keep ahead of her for the last 1.5km but only just. Some good competition with a guy with a 100 shirt and a guy with a 250 shirt - tried to outpace them to the finish but with the additional weight couldn’t quite manage it
Lashing rain and tons of mud today
Happy with 26.40 given the rucksack
Off for brunch with family now - great start to the day
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Parkrun this morning, I fell apart and was so ragged on the last km, and then again at about 14km, I think I need to stop doing 13km a day and then trying to run fast. Felt alright until then though.
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30 minute spin class.
Quads ache after the last few days.
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6.4 mile run 
===
Trotted round. Couple of climbs. All good.
Another driech day though. The motivation to get out is harder. Pretty much this ‘til next spring lol 
3 x sets calf raises
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3hrs 87km 210W
Winter bike.
Windy. Then wet.
mind strong like bull 
Legs weak like kitten 
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Kent Fitness League at Knole Park
5 mile cross country 42:29
Two tactics: 1. Go faster on the downhills 2. Pump the arms on the uphills
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~2000m swim ~1:49/100
Found a new pool hidden away in Covent Garden and tried it out. 27.5m heated outdoor pool. Could get interesting in winter.
Very messy swim due to traffic, seven others in my lane but I wasn’t held up much and no rage. I think the women soon moved to the middle lane but the men fought on in vane.
One dude kept diving down and breast stroking in the deep end. Weird.
Changing room a bit metrosexual.
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Are you sure you were at a swimming pool, or a ‘swimming pool’?
Have visions of you in the Blue Oyster Bar from Police Academy.
Anyway, 50 minutes in the gym.
Rowing 2x2k
S&C 2 sets each of donkey kicks, weighted bridges, kettlebell sumo squats, calf raises, sit ups and side planks.
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Nice hours this week, some steady improvements noticed, I was coming from a crappy level I guess.
2 hour turbo today again 1:45 of it was holding aero which felt more comfortable than last time.
Perfect effort he wise too.
First 4 weeks of training plan completed, going well … ish. Very technical as you can see!!!
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Some Channel 5 FreeView channel has been showing these this week - caught a bit of 4 yesterday.
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Man, my legs are hurting today.
Hoping for a swim tonight but it means cycling through the rain there and back, changing in it too.
EDIT Halloween means trick or treating instead of swimming. I’m knackered so probably good idea all round really.
Last week was a busy 10.5h
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6.5km treadmill run.
1.5% incline. 11.5kph.
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10km this morning and 10km on my halloween night run looking at all the decorated houses, was pissing it down for some of it though so didn’t do that much.
So end of the month stats, 403km in almost 30 hours of running, averaging 4:26/km
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8 mile run ===
First 5 miles felt jazzy. Bounded up first 2 climbs. Felt bouncy! And light and quick. Was set well on my way for a hilly ten miler… so I thought … but by mile 5, I was shot! Nice to have a bit of zip back
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Nothing since Friday. Once I deferred Arc, I figured the motivation balloon might deflate a bit and it has.
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Up at 4, in the gym for 4:30.
Rowing 4.5k
S&C 3 sets of calf raises, military presses, hammer curls, sit ups.
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