15 mins constant abs plank,Swiss ball, hanging knee raises sit ups the usual crap
15 mins knee to the floor lunges (10) with 10 kg in each hand 10 per min on the min
15 mins 10 dips min rest then 6 pull ups on the min every min
15 mins stretch in the hot water, heel drops for calf and ankle
This made ten hours this week which was tough due to overtime, highlight was a semi successful hyrox circuit and a decent 3 hour static bike hr to power.
3500m swim this morning. Progressive 1k after 500 warmup. Tried to change quickly and went for brick 2k run. I’ve heard it’s the first 1k that matters most so I pushed that followed by recovery km. 1 hour later I had local xc, decent weather and course. Allotment in the afternoon shovelling shit. Post all that I’ve just been on continual hunt for food.
Solid 8hr week, most of it chilled, and plenty of sleep deprivation!
Managed a 21K trail run today, one of those days where you wonder why you bothered, cold, windy, underestimated how long it would take despite doing it before, didn’t drink enough, hardly ate so the legs were feeling it. Thought I’d stop at a cafe\shop but the shop was shut so I decided to keep going which was a bad idea. Although it was only about 5K back to the car it is over 3 reasonable climbs and still takes about 50 minutes, after the first I decided to take a lower bailout route which is still undulating and was pretty boggy in places so don’t actually think it save much time. At 21K I’d had enough, was hungry so walked the last K.
But, still got some time on my legs and one of those useful reminders to make sure you take enough food and fluids on.
Just over 7 hours in total for the week, pretty equal split between the bike and running so continuing to tick over and with a couple of hard sessions. Start of the week was about recovering from the race last weekend.
As Tunster says though it’s getting lighter and might start getting warmer sooner
Disrupted sleep, awake but eyes closed for hours, recorded 6h54m.
Branflakes blueberries and raspberries, coffee.
Replaced battery in foot pod.
09:00 Trail run, easy pace, moderate effort. Nice to dust off the Terra Kigers and have firm ground in the woods. HRM Dual playing up for the first 8 mins spiking to 178, so avg under 150 for 0h32m.
Sausage roll, half an apple. Rest.
12:00 Treadmill 15km, 1h26.
Zwift Group run. Top end of long run pace. Steady 5:39/km, after 5km HR rising 1bpm per km to 156bpm. HRM Dual still acting up, avg ~149.
Been really windy here last few days which has brought temperature right down. The pool is outdoors & as a result I wimped out of swimming yesterday for first time this month.
This is a terrible excuse as the pool is heated, it was sunny, and the air temp was still high teens.
Saturday - 21:51 parkrun (ill, cough/cold still) plus jog there and back, 14km of walking around Keswick (flat, Derwentwater, plus town centre)
Sunday - just 12km of walking, but up Cat Bells from Keswick. Twisted my ankle (my “good” one) coming back down (with two dogs, on leads, it wasn’t easy!!!)
Monday - ? Ankle isn’t great, thighs are wrecked. Doubt I’ll do a jog this morning Lattrigg is just behind us, though
Was going to get up early and do some weights before work but my legs are still sore from Saturday’s session. Move that to tomorrow. Long dog walk for me in a bit
Climbing wall Saturday and Sunday, 5km easy trail run this weekend. Will be aiming to take it easy this week and then I’m off on a long weekend of Snowshoeing. No more weights when I go up/down the stairs, feels really weird not doing it after getting into the habit
Tried to see where my pace is, probably not the day to try that.
Dead on head wind for the first 4km… was already feeling fatigued 2km in. Nice negative split coming back, but WAY off where I hoped I’d be…
Maybe a calmer day and some feet to follow could take a minute off. But sub 40 plans need some serious training work first.
Strength: 0h50m higher reps, lower weight, plus body weight core and stability:
Stride repeats: 26mins recovery run with 8x 20s strides up to 3-4min/km
.
. Better get baking another cake to replace those calories
Trail run, easy pace, moderate effort. Nice to dust off the Terra Kigers and have firm ground in the woods. HRM Dual playing up for the first 8 mins spiking to 178, so avg under 150 for 0h32m.
Snooze 30mins.
Lattrigg is just behind us, though 
