WTF? There goes my plan to fast-track through a couple of levels 
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Winding my running pace right down for some low HR stuff as the groin niggle is still hanging around and I’d like it 100% gone so I can comfortably think about some races.
10km at 4:46 138HR and 11km 4:56 142HR. Gonna focus on the low HR running training for a few weeks and which will hopefully help clear the groin issue up. My guage for what is comfortable (low HR) is running and breathing with my mouth closed and breathing through the nose only. 150HR seems to be the limit and 140 is comfortable.
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My nose was moved about a bit back in the day when I played rugby so I’m a disgusting mouth-breather. My easy running is breathing in for 4 steps, out for 3…necessary but boring AF.
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Logged off and went downstairs at 5pm yesterday, next thing I knew it was 6:30pm and I’d fallen asleep on the sofa for 90mins. I took that as a sign a rest day was in order.
Been feeling tired all week, think it’s a combination of Covid, no training for a month and trying to get back into a routine the last 2 weeks.
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Yeah I realise not everyone has great flow through their sinuses! I can’t trust myself to run easy without some kind of gauge most of the time. Also reminding me I should be finishing the majority of my runs feeling pretty fresh. Oh and also been making a conscious effort to be in bed before 10:30 at the latest this week. Gonna try and keep it going. Need to prioritize sleep more, not that I have ever been bad for it, but just trying to improve in general and will aid recovery etc.
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I enjoyed my Zwift session yesteday and Im back to the point where I can stand 60mins plus in the saddle.
Going to do the TdZ stages but also some longer rides. Get some route badges, the Tron bike etc and get to the higher levels.
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Quit Zwift after 55km / 90mins this morning.
Hamstrings are killing.
There’s something not quite right about my indoor position. I switched bikes, TT to roadie, but it’s made sod all difference.
Unhappy 
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Legs up against wall stretch, it will really help those hamstrings, 10 mins a day for a week or two.
Man up, you are supposed to be a northerner!
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I think I just did something that classifies as training - a hill rep session. First one in ages.
It’s a neat session I’ve used loads before. There’s a short hill to go up, then down a longer hill on the other side. Turn around and repeat. So it keeps it a tad more varied.
Set off for 3 reps min, but managed 5 before calves started tightening. Don’t want to do my usual thing of too much too soon. So headed home.
Amazingly, despite just running on feel, my reps were super consistent. So, happy with that. Need to keep up with a weekly or bi-weekly session like that to up the leg strength.
Worked out, with the run to and fro, at 10.7kms with 372m elevation in 50 mins.
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90mins/15k for me today. Trying to actually build in some pacing discipline on the longer runs as I steadily add distance and keep it really nice and easy. And not just go out and run absolutely everything the same pace Iike normal.
As an aside, is the general consensus that if you have a blister with an intact roof you leave it alone and don’t cover it with anything? Compeed etc. is just for if the roof of it has come off right?
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I tend to burst it, drain the fluid and then slap a normal plaster on the top. No idea if that’s ‘right’ or not though.
Ooh dirty talk. No pics Paul? Sure the forum would love pics!!
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Burst it then leave it or put a compeed on it if’s rubbing.
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Absolutely not. Not ruining everyone’s weekend by catching my 
when scrolling.
Cheers boys, it had pretty much burst itself while I was out so it’s not like a big balloon fortunately.
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The medical answer is leave it alone. The runners answer is burst it and cover it. Compeed is good for small blisters but once they are on they are staying on. They are a no no for multi day ultras as you need to change dressings and iodiene them. At the MdS they have a medical team called the Doc Trotters who deal with that.
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So … AM.
1000 rep circuit
Doing the exercises in sets of 100.
Target was 35 mins ( fail )
100 step ups on to a 18” box 3:55
100 dips 2:25
100 sit ups 1:45
100 lunges knee to the floor 3:36
100 press ups 3:05
100 crunches 1:40
100 squat thrusts ( I’m crap at these) 3:56
100 tuck jumps 3:30
33 burpees ( clock hit 35 mins )
I rested till the next full min to do the next exercise Everytime .
Target for next week is to complete this.
PM
1 hour turbo
Min on min off.
Av hr 148 ( perfect)
Tired legs now.
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5am.
10.3km run. 127 elevation. 46 minutes.
Been a long week. Even Garmin told me I had ‘0’ stamina left at the end.
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TBF I think your poor Garmin wanted to be in bed like any normal person 
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I look at all the training on here… APM has the programme I’d like the least.
That’s a compliment.
But I do loads on nights at 1-4 in the morning so it’s just body clock I guess
Does everyone on here actually talk to there watch?
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