About 8 hours for me this week, slightly more cycling with about 2 decent sessions of 90 minutes+
Running was pretty lame until Friday, couple of short reps on the dreadmill, tough parkrun on Saturday then a trail half today on pretty sluggish legs.
Actually had a full rest day as well, really should try and get one every week 
7.5 hours this week
Considering Iāve been in bed with covid for 3 days thatās not too bad I guess.
Highlight was the hardest circuit Iāve ever done and Iāll ever do. ( never again)
Some good static bike power at low ish hr.
Canāt wait to get back at it to be honest.
#motivated
#stickatit
stick a what? 
Thatās just general encouragement for everyone.
As a collective we do alot between quite a small site, Iām a big believer in getting were ever you want to be is done in lots of very small steps, that you need to stick at, some weeks you may see very very small improvements, some weeks you may actually go backwards ( but thatās just nature) some weeks the gainz ( down with kids ) are clear to see, but you need to stick at it.
Thatās why I always say it
+1 for Adriene
The 30 day programmes are ace if you can get into the habit of doing them
No, no, yes (only 20m tho)
To get a towel each day is even more.
If Iām honest, 90% of the time, I get a lane to myself, can wear fins/paddles/snorkel, so itās kind of worth the extra.
Iām in there 4 mornings a week most of the time, so itās about Ā£6 a pop
Pool wasnāt bath like this morning, so no real excuses.
7 x 200m off 3:30 (2:59 / 3:02 / 3:01 / 3:01 / 3:01 / 3:01 / 3:01)
11 x 100m off 2:00 (1:30 mostly)
12 x 50m off 1:00 (0:44 - 0:42)
2 x 200m Pull and Paddles (3:00 / 3:02)
First swim in 6+ months!
Not very long, not at all intense, there you go.
This is the renaissance!
I thought about swimming yesterday, then remembered itās still January so easily talked myself out of it for another month or two 
4km jog in Peg37s.
Sub 5m/km for next to no effort 
30 minute spin class at lunch. No time for anything else.
Zwift. Did the Climberās Gambit badge. 29km, 1hr27, 678 mtrs and 158 av watts.
2nd ride since Oct 13th, ouch 
Did you roll down the 12km descent for the free XPs too?
No, I rolled down the 1km after the finish just before that wooden bridge, I was done pedalling at the finish but sometimes Iāve ended the session when Iām still rolling and it hasnāt saved, so I make sure Iām stopped now.
Iāll have to have a look in the virtual garage these days but I think Iād bought just about everything interesting before and Iām still sat on 4m drop points.
I finally managed to get out for a social Monday night run. The fellas have started going regularly again on the old haunts, but normally Mrs GB works late on a Mon so I canāt make it in time.
That said, Iāve forgotten how much I missed and love night trail running. Myself and my mate were straight away back to our old ways, pushing it on the rooty, technical sections laughing at the number of people behind us that stacked it! . Good Times.
Forgotten also how nice it is to be back in a group and how easy it is to just isolate and go for the easy option, stay at home or just bail.
New mission is to try my best to make Mondays happen again if I can.
I have a love/hate with my Monday night trail group. Not the people but the time. We usually meet at 7.30 - 7.45. 2 of us live in my village, one in Winch and one in Hursley, about 4 miles the other side of Winch, so we rotate where we meet.
The problem is, as i get older and slower, this time of year, I hate the downtime between finishing work and then getting out again, especially if weāre driving to meet others.
Iām always glad I did it but on some cold, dark rainy Monday nights, itās a monumental struggle and not one I always win.
Yep, I hear ya.
In other training news, Iāve just run for 5 days in a row. I cannot remember the last time I did that. Must be more than a year I reckon. Nothing big or crazy, just consistently trying to get out there.
Was surprised how well my legs have reacted to being a bit more regular as well. Was easily keeping up with my mates on the hills today. Granted we werenāt pushing it, but I was able to chat my way up easily at the front. Good signs.
Downside is Iām lying awake and aināt gonna be sleeping for a good hour now as a result!!
Up early, 7.2km run.
95m elevation. 31 minutes.
When he says āearlyā itās like 0432 
I Chased The Sun at 0700 and nearly barfed.
No way Iām doing one of them that early again 
Breakfast at desk for work now 
Hour 45 on Zwift last night.
Did stage 7 of the Tour.
Nice pootle round testing my new rig which would have died on Makuri with that many riders.
Hour for that and then 45 mins on Tick Tock
Up this morning for 1500m of drills in the pool
Then treadmill run.
Slowly building up the time at 10 mph.
14 mins / 2 min recovery / 7 mins