1Km run
50 metre sled push simulation
1Km run
1km row
1km run
20 metres of 20Kg weighted lunges
(Then had to pause for 10 mins of online shopping)
40 wall balls
That’s me done for the week.
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Tried 6K on the dreadmill/Zwift with 3 short reps to see how I was after the plague and giving blood.
This well timed email arrived at the very end, says it all 
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You need to delete your cookies 
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Concept 2 workout of the day.
2:30mins on, 30 secs rest. Repeat 7 times.
Fucking hurt.
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Distance in the 2.5 mins?
The same ?
no. did 1km on the SkiErg to warm up and then onto the rower for the workout. Set off way too fast on 1st one and blew up. Backed off to a sensible pace for 2nd and then increased pace for others and balls out for last one. You don’t get much of a breather in 30 secs!
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What could go wrong?
Fan started to move pretty quick but the TV was solid. Just have to remember not to touch the incline…
Treadmill, watch and Zwift all had different stats so somewhere between 42 mins and 51 mins running
3m wu 20m at 10kph 10m at 10.4 5m at 11kph and 5min wd
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Not going on massive, technical mud sessions, eh 
?
Ride it like you stole it.
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We’re is the
Road
Trail
Gravel
Anything ?!
Enjoy
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Erm … quite 
Bloody great fun - although the National Trust brigade in Lyme Park weren’t that keen on me bombing down the hill screaming “OH MR DARCY ”
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Another 52mins run around the west end and Hyde park, eastypace 5:55/km mostly I think
Standing here in a vest absolutely soaked in sweat with everyone else in coat and scarves
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19K trail run for me today, having a look at a course route I’ve got in a few weeks to see how muddy it was. It was generally fine apart from a couple of small bits, although I missed about 4K which usually has some greasy steps\parts.
Managed a comedy fall by taking out my standing leg, luckily it was on a really soft grassy bit and hopefully I won’t be in pain tomorrow.
Still hard work though.
Very poor week but hopefully things will pick up this week, the cold has generally gone.
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Good first full week back - 8.5 hrs - includes good long interval run earlier in the week, 3 x 1hr tempo rides, and a nice 50 miler solo ride at just over 15mph today.
Took me a good hour to clean the cack off my bike - it was mucky out there today !
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One hour flat out static bike with a one min stop in the middle ( drink fell on floor and bike data cut out?!? Wtf !)
11 th time I’ve gone for the 800 cals (235 watts ish) and the 11 th fail 791 cals and with an average hr of 171 that was all I had!
Watts were 225 for the full hour which is good for me
Plan was to go back for an hour swim but tea looks lovely so sacked it off.
So ten hours this week, boo! But faster running and some good bike power at lower hr hurray !
They have put out the details for the annual fitness comp, I’ve won most of them… this is a monster !!! 200 tuck jumps lol!
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One hour swim with pb ( actually 1:00:45)
3.35 kms
Best for some time.
Pool to myself mostly really helped
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1hr trainer. 3x4mins at 105% FTP, 4mins recovery.
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10.6 mile run 
===
a frustrating autumn getting back to decent fitness: Gone down with a cold/virus twice. Latterly 2 and a half weeks off since flying out the door feeling bouncy again.
First run back on Saturday was the usual awful clear the pipes out. Today some residual tightness, however I eased round; additionally calves and heel felt really strong - been doing the strength work.
…. need a spring marathon to keep me focused though
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Nice 
You could do Brighton. (very arty!)
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