I finally got my lazy (and busy-ish) ass out the door for a run. Flippin windy though!
Clipped along for just over 12km on the lanes, pretty flat though with only just over 100m elevation. Neither terrain nor surface really going to help me for Saturday! 
Decent enough pace return for upper Z2 hr range though.
Gym earlier.
Rowing, 2x2k, 0.25k sprint.
S&C, 2 sets each of donkey kicks, weighted bridges, sumo squats, calf raises and sit ups.
Well this is strangeā¦
Being able to log my training in Work!
1 hour bike intervals 140W 1 min 245W 1 min felt quite comfy, av hr 150
3 min rest
1 hour run intervals @ 6,7,8,9 MPH obviously 5 min per km average, i think? Av hr 147, which is quite a bit of an improvement and 15 kph didn"t feel like sprinting for the first time this year.
Pleased!
Always wondered what these are. Googled them last night & incorporated them into this morningās routine.
6km at lunch, groin is progressing well.
Gym after work, 3x 10min rounds
6 rounds of 10 cal ski erg or bike, 10x 24kg KB swings, 10x 24kg KB squats
10 rounds of 6x 35kg front squat, 12 knee hanging raises
10 rounds of 30kg BB squat and press with increasing burpee over bar 1-10.
I was near death towards the end of the last round.
Iāve managed 3 runs in 4 days now with no issues. First morning were I havenāt felt my groin in a quite a while, update with the physio later too.
30 minute spin class at lunch.
All she wrote.
Bunch of vo2 intervals on the bike, then steak and wine
Depressing myself on Veloviewer. Thatās not a cool run progression. Granted cycling has stepped in and taken a big chunk of it. But thereās still a loss in equivalent volume iād say.
35mins run, tempo workout
5mins wu, varying 2mins 11.5kph and 2mins 12.2kph, 5mins wd
Just cycled into Manchester to meet some mates for a curryā¦takes about 50mins on the fixie.
Missed my turn and went through Student Land and nearly died at least 842 times dodging people in the cycle lane and buses
Nice curry and chaat (see what I did there!)
Cycled home. 52 minutes.
51 minutes of that was into a 28.9kmh headwind.
On fixed.
Utterly spent now.
Well now we know youāre lying. So I canāt trust your headwind data 
Was meant to do an easy 6-8km but attempting to fix the en suite has my back screaming right now. Iām just going to sort my kit out.
Strength
Lifted some tin, the fucked off
50kg squat bench and row because I canāt be arsed swapping plates
Swam, only three of us in the pool again, no power in the pull as ever, something to be addressed in January.
Stamps have gone up loads, though.
Maybe just address it with a second class stamp.
February it is.
You need to pull your finger out!!
Do you have to pay for graphs like that on veloviewer?
Could probably do something similar on intervals.icu
7k run first thing.
32 minutes. 84m elevation.
1hr on the trainer, anaerobic sprints. Pretty tough.
50 mins of easy spinning in the new Zwift world. Mate is home now so Iāve lost my smart trainer again. Back in the dumb, wheel on job. Itās so crap in comparison!
Loosening things up. Bit of yoga later and then get myself nice and injured tomorrow! 
Iām way ahead of you there, Iāve injured myself before Iāve even started. 
