When do you go to bed at night?
Asleep by 9.
Child is still terrible at sleeping, magnified by having a bad cold.
Also wake up thinking of work. A lot!
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Did a 30min Zwift yâday at 35.6kmh.
Exactly the same today.
About 165W 
IRL that would be around 250W.
Utter jokes that engine.
Although they do seem to have made it âslowerâ and reduced the draft zone???
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did 4/3/2/1/2/3/4 min with 2min between each on the SkiErg
blew up big time on the 1min session - went off way too fast! last 4 min one was also tough as I was knackered.
still getting used to pacing on the machine so work in progress
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3 sets of 12x 30-second intervals at 120% FTP
Legs still achy from Sundays race
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October 22 â Month
Injury Recovery
The good news is that my left shoulder is almost fully recovered from its previous tendon damage.
The bad news is that I have all but abandoned my rehabilitation exercises as âlifeâ got in the way.
So, I need to get back into good habits ASAP before I risk a relapse with only myself to blame.
Swim â 880m
Still havenât returned to club swimming, but had a 20m hotel pool to play in for a short while.
Spent a lot of time stretching my left shoulder in between, but good to be back in the water.
Apart from wild swimming in a river over the summer, the last time I was in a pool was March!
Bike (Turbo) â 406 km
Linked to reduced running, but my biggest month of 2022 and biggest month since 2014!
Still need to work on going faster, and for longer, but another step in the right direction.
Run â 42 km
A disappointing month, as my average for the previous three months was, a good for me, 79km.
Despite having my running kit laid out, I couldnât get out of bed in the morning to run before work.
I always seem to struggle running in the evenings, so ended up doing more turbo work instead.
This cloudâs silver lining is 583km YTD already ranks as my 4th highest annual total ever! 
Brick
One very short brick session this month, just a 35 min bike, followed by a 32 min run.
However, I do believe this is my first brick session of any description since 2009! 
Other
A real hit and miss month as far as anything resembling regular weight training was concerned.
Will ask some questions on the âStrength trainingâ thread, after reading some @Hammerer posts.
Overall
Despite missing lots of planned running, I still ended up with a good for me (recently) 26h 50m.
Unfortunately, the âWeigh-inâ thread shows I was eating & drinking for a 40+ hour week. 
Need to get back on the right path in November, before it all falls apart at Christmas.
Cheers, Paul. 
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Lifted some tin, then fucked off.
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Hour bike
Hour run
Hour bike.
Well that was the plan with the last hour bike as intervals.
First bike 190w no bother, hr 6 beats lower than last time.
Hour run felt easier again ( 12 kph ) but hr went mad in the last ten mins?! Genuine too, after recent discussions I nearly stopped, but kept going, Iâll keep an eye on that one.
Last hour
245w on
165w off.
Got to 30 mins, puked a touch and stopped, your watches might say over reaching!
So swam 30 mins front crawl / breast stroke to make up for my weaknessâŚ!
Getting fitter generally look less like a juice head. Happy x
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5k tempo. Lumpy course.
21 minutes.
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Back in the UK. Dark, cold and wet. I think Iâll have another rest day!
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Is that you or the weather?
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Both 
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It wasnât very nice getting off the plane tonight with shorts on
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No chance in this weather tonight. Iâm gonna get a bottle of wine and chill like a villain
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Family issues, no training.
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Treadmill intervals for an hour while watching Wind River
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Everything ok Joex?
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Groin has still been niggling and I havenât been running freely when I have gone. Saw the physio again (Thankfully covered through work) Seems I just need to do some more strength and activation exercises and it should be almost there. Last 6 months have been a write off on the run training front.
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did a 8 x 25 calorie with 1min light row between on the C2 this morning using their Workout of the Day session
not done a calorie based one before and itâs an interesting beast as itâs not too long so you can either cruise or use a progressive approach. bearing in mind calorie measurement on machines is a little subjective itâs hard to guess how to pace it.
did a single 25cal one to get a baseline and took it from there and used it as a progressive pace workout with a balls out on the 8th.
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Just used the open gym for the first time to catch up on stuff I missed while I was away. Below is the session. Just to give an idea, I got through that lot in just over an hour. Squats were at 80kg and bench 57.5, maybe could have managed 60 if I wasnât on my own.
âThis isnât crossfittalk yadd, yadaâ , I know⌠
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