Is that fella in shorts on the right of the shot?
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YUP!!!
Derbyshire Fire Services jacket on.
Hardcore these firefighters 
Not allowed in the outdoor pool this morning as they hadnāt cleared the snow
Treadmill intervals instead
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50 minutes in the gym this morning.
25 minutes on the rowing machine.
3 sets each of calf raises, military presses and sit ups.
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1h trainer endurance
Been five days without training, barring sickness I think thatās my biggest break this year.
Pretty cold. But the fan went on eventuallyā¦
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30 mins yoga with Adriene
2 x 9 flights of stairs
50 mins bike
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Whatās Mark Wahlberg doing there?
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Lol 
Thatās gone over my head
60 wall balls (6Kg) in 2mins 10
40 wall balls in 1min 25
Need to aim for 100 straight in 3mins.
Lungs still the limiting factor
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Just did a very easy test run. 6km, 33.10 at 5.30 pace.
Iāll see how the hips are tonight. 
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That is very fast
If you look at the top age groupers most did it in 4-5 mins ( older ones)
Have you tried those awful jump things yet ?
They are possibly he hardest exercise ive ever done ā¦ just plain awful
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30min run at lunch, first run for 11 days. Took it easy as I didnāt want to suck lots of frigid air into my lungs.
Coughed up chunks afterwards, but great to get out.
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Iām thinking that each wall ball takes 2 seconds so 100 of them will be 3mins 20. Plus messing about picking the ball up etc and 4 minutes total will probably be a good time. Today it was all I did, much harder when youāve just come off a run (and 7 other strength exercises).
Burpee broad jumps are bound to be painful when I get around to trying them out. May start with just the jump bit. Hopefully I can jump at least 1 metre then Iāll only have to work on being able to do 80 of them! 
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I really really got into this ā¦
Iām much better at this than triathlon, but the broad jumps were wrecking my back, I donāt just mean stiff, I mean I would have really hurt myself if Iād have continued doing them.
Advice from hyrox coaches is to do a burpee chest to the floor, with a small 6? Inch jump at the end
20
30
40 etc
The other half of the session is just the jumps
Obviously 40 2 m jumps is the required distance
Iāve done 100 wall balls three times, but with a 4 kg ball and our ā target ā looks a lot lower than competition standard, I never stopped.
20 per min is 5 min total at the end of that lot ā¦ Iād take that all day
Most of the people who went well did several
8 x 1 km runs
8 x exercise, obviously row, ski erg carry, lunges at a lower intensity than race day.
Looking at peoples times Most of the huge losses came on both sleds ( paticulary pull) and the lunges also runs either side of these were very slow
One guy went from 4:37 km to 6:18 km and back to 5:20.
Really interested to see how you do and your thoughts
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9.35 mile evening run 
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Very cold and misty out, occasionally slippy. always enjoy these runs. Set off slow and cautious and just enjoy the time out.
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Nice. Getting some consistency in lately mateš
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Oh no you didnāt
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