Obligatory new year’s day run. Was supposed to be 4 miles but part of the cycle path was flooded so had to go a detour that added a mile and a big hill which I was furious about.
Bank Holiday up here on the second so gyms/pools etc… still closed until Wednesday but imagine they will be rammed for the next few weeks anyway.
14km split run.
6km easy, on my own, 36.00 bang on. (not by design!)
Then met my old mate for 8km very easy, 56.15
Lovely day for running but my hands were pretty cold.
Slow, steady 50 minute treadmill run.
2022 – Annual Review
Overall
Without doubt, 2022 has been my most consistent block of training since 2014. 
So, I will try to focus on the positives, rather than all the negative ‘ifs, buts & maybes’ in 2022.
However, that is where I must start…
Sick Note
In my head at least, 2022 has been dominated by an injury to my shoulder (tendon damage).
This resulted in physio sessions, rehabilitation exercises & a ban from swimming/boxing/weights.
I am miles better than I was (I only got professional help when I couldn’t lift my arm 
).
But I still have no confidence that my arms are held on my anything stronger than wet tissue paper.
Swim – 33.2km
2022 turned out to be another false dawn, rather than a return to regular swimming.
Having said that, some wild swimming in the River Dee in North Wales was a highlight.
This was further downstream & whilst it was bloody cold, it was still very refreshing.
The ‘By month’ graph shows the injury period well, plus the July ‘testing my arms’ river swim.
Whereas, ‘By Year’ shows that I swam more in 2009, than the last 10 years put together! 
Bike (Turbo) – 3,553 km
This was a proper ‘good for me’ year, as it ended up being my 3rd highest total ever! 
This included 406km in October, which was my biggest monthly total since 2014.
Perhaps the new flag I put up in the Summerhouse to show support to @GRamsay’ team helped.
Run – 646 km
Again, a ‘good for me’ year, 4th highest total ever & only a poor end to the year kept me off 3rd.
Unlike my other ‘big’ years, 2022 had no single run longer than 14km, it really was little & often.
However, I did restart my run, OK, slow jog, up to the top of Harrow Hill after a very long gap.
Managed this 29 times in 2022 and this was my reward for a 5.09am start in December. 
Other
I made a good start to expanding my training in 2022, before my arm stopped working:
Weights
My arms had progressed from ‘pea shooters’ to ‘Saturday night specials’, but most gains were lost.
Skipping
Something I’d never done before, but did manage 49 skips in a row before this was banned too.
Boxing
By the time I’d finished building the framework to hold up my new ‘toy’, I couldn’t use it. 
2023
After a long period in the training wilderness, I feel I have established a decent base to build on.
I just need to keep doing rehabilitation work on my shoulder and not push too hard, too soon.
Cheers, Paul. 
49 skips ! Lol
Shame about the boxing bag, stick with it it’s great cardio and can come in handy when all else fails.
Great turbo total, you ll be my inspiration this year.
Hope the shoulder gets sorted and you smash it this year !
Enjoyed your 22 report.
Lovely review @Paul_L. Shame about the shoulder, however, that’s a really solid base you put in last year. The most important thing is to stay fit and healthy, which is exactly what you are doing. Zwift is a huge benefit, allows us to carry on riding in relative comfort through the year
8.5 mile run 
===
Canal, and some impromptu fartlek latter stages charging up grt western rd/ down buyers rd lol
I can’t get anywhere near those high power numbers ?!
Well done
And there off ….
2000 rep circuit ! Did every bastid one!
Set of ten then 25 m run
Next… and on and on…
200 sets! 5 k running covered !
1 hour 46 total
Av hr 159 tuck jumps are just horrible !
Easy one hour turbo… 1 min up 2 mins aero repeat! Av hr only 135 with a proper warm down .
Weres the cider… oh we’re doing dry/ iron / ish Jan !
Stick at it !
4 hour walk with friends
Castleton - Lose Hill - Mam Tor - Cave Dale - Castleton
538m of elevation but at very easy pace
2 weeks in Brazil. Kept very active cos I enjoy it. Highlights…
Crossfit ‘Murph’ Workout 1.6km run - (10 banded pulls up, 20 press ups, 30 air squats) x 10 - 1.6km run, done in just over an hour I think.
17km run along Ipanema and Copa
Christmas Day morning run in the sunshine with everyone else, being active and out.
Some outdoor beach gym workouts and showing the big hench Brazilian guys how to smash a conditioning workout as they were struggling 
A few 5k cal burn days with gym, running and a couple hours of footvolley lessons.
A grim 100mins 62km Zwift on Tick Tock 
Had to muster the spirit to stay on until 4pm.
Wanted to jump off at 3pm 
EDIT: also, roasting in the basement 
The boiler and hot water tank are directly behind me, walk upstairs and it’s freezing and dark 
Also:
Not mutually exclusive is it
I had 62km to tick off and had until 4pm to do it.
Other worlds were London
Or Richmond
I’ll do Watopia Waistband next 
Then tick off all of the shorter ones on Makuri Islands
Just do a meet up - then you can ride wherever you want!
No ego massaging pace partners, though
30 min static bike followed by 20 min run good scores to hr for the bike, run just stayed at 5 min kms, as fatigued from yesterday
1 hour turbo with a touch more effort, ( av hr 140) best bike too!
There are always pace partners in Makuri that you can join even when the world is not officially available. Smaller pack sizes though, so not as much draft and less kph/watt.
