Managed to tick the distance up a get an 18mile run ticked off. Jesus Johnny. And you’re telling me I’ve still got to do another 8 miles after that? Bloody hell. I’m never running again after this is done. Would rather swim 
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Love it!
Body is shattered today after digging and weeding the allotments yesterday. So we had a slow morning, grabbed some chips for lunch and then went for a walk. I quickly jumped on the bike in the shed before the warm house, tea and biscuits drew me in.
Just did an hour ticking off some sucky New York routes.
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Hours weights/ core/ stretch finished off an 11 hour week with a few indicators that I’m gradually getting fitter, static bike power, faster running.
Lots of overtime this week so I’ll do what I can stick at it and happy valentines !
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Too much fizzy stuff for a hyrox circuit this morning, but felt good so boxing bag it was, I’m outside in my car now and I could honestly be in a police cell.
Some young teenage makeup Queen decided to set up shop with her too big for her weight right between the two bags I was attacking like a mad man ?!
I’d class myself as a mild mannered man in my old age but you can probably guess what happened next?!?
I blame the parents personally, the two young teenage lads that were with her wouldn’t even look at me … I was FUMIN!
Anyway got 45 mins done and probably went harder than I would have and no one got arrested !
Onwards !!!
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Don’t become one of your own customers mate.
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Let’s hope she learnt from that experience and doesn’t just see herself as the victim where everyone else is to blame. Also, not surprised her companions didn’t look at you - they took one look at those biceps and were scared 
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There’s some really ignorant behaviour in gyms, not sure if they’re just stupid or entitled sometimes!
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Honestly things could have gone pear shaped there.
All well that ends well hope your tummy is better now.
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Arms are smaller now, perhaps that’s why I can run a touch faster now, just ignorant to the max.
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Entitled 100%.
The lads were looking at her to say
“ he’s not happy”
She just shrugged her shoulders
Que six right hooks in about 2 seconds. Lol
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All better now thanks. Running 10km tonight.
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5km continuous running on the treadmill at lunch. As…
1.5km easy
1km very hard
1.5km easy
0.8km very hard
0.2km flat out
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Home Training Camp Day #1 (HTCD1)
9h sleep
07:00 get up, weigh in at 86.9kg BMI 29. Feed cat, put bird feeders out, coffee, toast & peanut butter go back to bed until family leaves, then sort out garage a bit.
08:30 sob on TT about training
09:05 
1hr VO2max bike session main: 4x 2min 120% FTP then 4x 3min as (1min 110% and 2min 95%)
10:05 protein shake, start cooking eggs and shower
10:30-11 2 boiled eggs and brown toast with coffee
11-12 sorting out sports gear for the week 
12 - 1 shopping for quality food with son (only way to get him out of the bedroom)
Afternoon lunch: lettuce/cucumber salad, ham, mustard, sausage rolls, cheese and gherkins
17:45 1hr threshold bike session, 3min at FTP then 4x 4min at 103% FTP, had to push through the last two.
Dinner: pint of punk IPA then home for chick pea onion rogan josh, brown basmati, onion bhaji, half a plain naan
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10km night trail run, 1.00.49 at 6.05 pace, mainly due to a fast road section at the end.
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Big sesh from the olden days GB playbook tonight. A classic vk session out on a savage hill on the coast path. Many, many steps.
Including rhe short run to the top of the hill and back it was a 10km run with over 1100m elevation. Pure strength session basically, and my legs are battered! They’re gonna be in bits tomorrow.
Was with a group of 7, and despite not doing any hills or stuff like this in ages, it was quite gratifying to be 2nd in the group. Its good to know the beast still lives there, deep down, ready to come out when needed.
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That’s gnarly, does the 10km include the downhill as well? I’m thinking average over 20% gradient while running uphill
Easy on the descents or fast downhill too?
Either way it sounds pretty brutal, good luck with those quads later 
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That sounds like a brilliant session GB. Wish I had a hill like that - most I get near me is about 130m elevation.
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Yeah that’s up and down. Go down as quick as you can, but it’s technical steps that are all misshapen and wonky so you have to really concentrate. There are parts where you can run the bank instead, which I often choose but it’s harsh on the quads.
@Annas - this hill is only 150m above sea level.
The long rep is from the beach to the top, maybe 600m or so and 150m elevation. Its a sharp set of steps, then a few slightly more gentle fields, then the main step section.
The short rep, which is pure steps, is only 150m long with about 55m elevation. So average is around 35% I guess.
It’s a toughie that’s for sure. My legs are flippin feeling it, and I’ve not got out of bed yet!
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Doing a boring, boring recovery ride. 47 mins in and willing the last 13 away so I can go get some lunch. Hopefully the legs will thank me tmw for my diligence.
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At it today !
1 km run 4;45
1 km ski erg L7 much better 4:30
1 km run 4:45
1 km Row 4:30 L7 as above
1 km run 4:45
96 M walking lunges 4 kg in each hand
Unbroken in 3:10 !! How about that bitches!
1 km run 4:45
100 wall balls ( 5kg ball) unbroken but steady 4:30 ish X2
The eighth run was 5:00 mins but the second half was the same as the first
Lunges and wall balls unbroken.
Total time 1:18 and change.
Lost a bit of time setting up, wiping away sweat and swearing at myself.
Now in hospital ! Lol … only work
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