6km easy run. 32.43 at 5.26 pace
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Early morning tempo session on the treadmill
Main sets were 15 mins and 5x3 mins
School report would read:
Tunster could try harder. A solid B for effort though
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Went for a real easy, low hr run at lunch, Really chuffed with the pace for effort.
On a 6 day run streak, and determined to make it 7 tomorrow. Just looked back and the last time i did a 7 day activity streak (inc. cycling) was 2021. But the last time i did a 7 day run streak was March 2017!!!
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Numbers !
Come on!! You ll ruin most of our days but we like you anyway !
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Whoās this āweā 
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Young lad has re-joined our local swimming club after being at uni and heās bumped up the speed 
Iām enjoying trying to keep up!
I keep having a blast at the Aerobic 10k but with a bonus fast km at the end. In the last 3 weeks itās gone from a 3:33 to a 3:20! I can feel the benefit of the strength training that Iāve been doing, helps to hold my form and stop the waddling 
Iāve got a 10k race on Sunday. I PBed near the end of last year, the day after a wedding 
That day I went out in 17:52 but came back in 18:50 
tbf the course is an out and back with a downhill first half, up 2nd. Race on Sunday is up on the way out, so Iām going to target a 18:15 on the way out and try to bring it home in 36:30 
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15miles for me at 5:37 pace as part of my marathon build-up which I was quite happy with. Didnāt plan my route well and started and finished into 30mph headwinds. Meant the whole bit in the middle getting pushed along was quite fun though 
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good effort 
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Good luck. Sounds like some really quick improvements coming there!
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Covid neg at ten oāclock !
2x 1 hour circuits today, with zero effort as still coughing.
Bit harder tomorrow just to make sure lungs are still working
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Iād deffo keep it easy for a few days despite that.
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Max on the hr will be low.
Steady as she goes
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Month ā January 2023
Swim ā 4.5km
Didnāt find my way back to the pool until 21st Jan, so just two sessions, but at least it is a start.
But my first 100m sprint in a very long time highlighted a HUGE loss of ārelativeā speed.
Bike (Turbo) ā 405 km
Missing morning runs meant more evening turbo sessions, resulting in a āgood for meā month.
But, I made a school boy error by not checking my cumulative monthly total before my last session.
As 407 km would have been my biggest monthly total since 2014. Dāoh! 
Run ā 44 km
Disappointing, as there were far too many mornings when I just couldnāt get out of bed in time.
But I take some pride in a few runs starting/ending in the dark/sub-zero temperatures. 
Other
Iām still doing rehabilitation work on my shoulder, but am also testing it a bit more in the pool.
Iāve also taken the first (very) small steps back into lifting weights again, starting low and easy.
Overall
With no session longer than 1h 20m, Iām pleased with my SBR total of 27h 20m. 
Especially, as my biggest month in 2022 has only marginally longer at 28h 38m.
Just need to continue with, and build on, my current ālittle and oftenā approach.
Cheers, Paul. 
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Good work Paul
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Hours very easy core/ weights this morning .
PM
1 km run ( 5:30 pace)
1 km row (4:30 pace) ā¦. X6.
Ah hr 139. Still a little chesty but no concerns.
Enjoyed it.
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22K trail run with 5K tempo towards the end which has finally appeared on Strava.
Felt utterly horrific, legs heavy and lethargic, rest of body not much better, rest days are bad for you 
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Think your supposed to put āeasy z2, faster than I hoped without even tryingā.
No one wants to hear itās hard 
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Haha, it shouldnāt have been hard, outbound was steady and even the tempo shouldnāt have felt that bad.
Rest days with a massage do leave me feeling sluggish.
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Zwift session. Wattopiaās Waistband, 28kms, 48.30, 187 av watts (better 
)
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20min 4km runch.
Work is hard and busy. But really interesting 
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