45 minute spin class at lunch.
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An hour easy on a very disorganised zwift group ride this morningā¦ 8km on the treadmill after work.
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Woke up with a stinking cold.
Still went out for a run hoping it might help.
Felt better for a bit.
Now I realise it was the wrong decision
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Lots of leg strength stuff at the gym this morning
Legs now like jelly
First set of stairs I came to nearly fell down them legs were that shaky
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6km easy, 32.53 at 5.28 pace
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12km 4:43, HR 145. Aim was upper 140s. Felt like I was clipping along with ease. Iām very much a rever like GB. Not sure why that one felt especially good? Favorable wind direction, rest day yesterday? Or almost 4 weeks of zone 2 training starting to show some benefits? The enforced slower pace is to keep from flaring my groin up. Scan is now booked in for Monday. Wrist HR on my watch is shit, really inaccurate I think. For this stuff Iām gonna keep using my chest strap from now on.
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Absolute CEEBS today (as in CBA, CBA, CBA, CBA)
All of the CEEBS!
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I had to drag myself out just now. Usually once Iām out Iām fine but my initial plan for 9 or 10km saw me home after 6km. Something in the air today!
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My running mate that is a massive advocate and proponent of the low and slow, but tonnes of it approach always used to say that he saw his fitness come on in little jumps like that every few weeks. He used to measure āefficiencyā which was something like heart beats per km. Heād be running with a similar efficiency for 3-6 weeks, then bump. Up it would go. Then hold steady for a few weeks.
I actually saw the same thing when i tried it for one season.
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Calf / Achilles feels tight, so gym for me today.
Rowing, 20 minutes hard. Rest 2 minutes. 1 minute hard.
S&C, 3 sets each ofā¦
Sumo squats / calf raises
Military presses / bicep curls
Side planks / ab cycle
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Procrastinated in bed for over half an hour before forcing myself up to do a yoga session.
How do I get rewarded for my perseverance? A flippin core one! 
Crikes. Iām even weaker than before, that was a wake up call and a half! 
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ā¦ And then got out for 20km on the trails at lunch time. 10 of them with a couple of buddies. Enjoyed that.
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nice. My shoulder and neck have been painful today but this week has been a struggle so no real excuses other than CBA today.
Iāve only run 12km this week so far but I have been on the turbo twice at least.
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Legs have had it today after yesterdays gym session - feels like I ran 100km instead of 50 mins in the gym
Only a bit of yoga planned for me today thankfully
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30 minute spin class at lunch.
Token weekly swim tonight.
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Still got my stinking cold
Did some badge hunting on Zwift last night and today.
Lots of Makuri routes done
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21:05 at parkrun.
Thatās from 2 x 4km 5:00/km jogs per week and a parkrun each week.
Iāll be sub-20 in three weeks 
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2*5km for me.
First in 21:20 then a 20:22.
Second one felt much better despite the increased pace. Obviously helped having 500 other people around for distraction.
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3*5km for me.
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5km jog to Parkrun for 10km all up
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