Missing key info of what time you started!
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Treadmill session at the gym this morning
Absolutely rubbish - no energy, legs like lead
Canned it after 40 mins
Iām in a right bad mood now 
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It happens mate, sometimes itās just ānot thereā
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Legs still not feeling it today and as it would be squats and deadlifts ive pushed that another day and did a Zwift bimble instead.
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Iām slowly turning into @funkster and becoming diesel powered (relatively speaking for me!), not sure if its a good thing or not 
Todays run 10km at 4:45s, 138 HR. Yesterdays 10km at 4:41s, HR 141. Chest strap used all the time now.
Hoping this cortisone injection sorts this tendon out and I can start doing some speed work again. It will be interesting too see what effect all this zone 2 work has had.
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Shoulder became really painful last night, woke me up at 1am and I barely slept until 5:30, listening to radio and podcasts. Took ibuprofen for the first time in years last night and this morning.
Luckily itās okay when running, standing and sitting. Lying down or getting up, not so much.
I think itās my return to the tri bike wots dun it. Too much too soon.
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I had lot of shoulder and neck issues on the tri bike, especially after a break. Even after having a really good fit done. Lots of sports massages
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Hard intervals run this morning, wasnāt sure Iād be up for itā¦but I sure was! 
30min Zwift Run Academy Group Workout no.4*
Jog
4x 30s @ 4:17/kmš„
Descending 2min, 1m30, 1m15, 1m @ 4:17/km
4x 30s @ 3:45/km
Easy pace into Jog
ā¦And shower.
*Kinda blended paces/intervals with my Garmin planned workout.
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Spin class this morning
Went in 15 mins early to get the full hour.
Av hr 135 so just a leg warmer / time in the saddle.
Lunch
Circuit
1 km run 13 kph
40 chest to floor burpees ( easier )
Same run
100 standing lunges knee to floor holding 8 kg in each hand
Same run
4:30 ski erg ( easier )
Same run
4:30 row ( effortless ) came of with a 138 hr!
Same run
Lunges again ! Just because I hate myself
12.5 kph run
100 wall balls ( 5 kg ball in about 4:45)
Total time 55;50.
Running is getting easier, exercises not so much av hr 157.
Was debating second spin at 6ā¦ nah done enough today.
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I feel tired just reading that
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Me too. I was thinking about walking downstairs and making a cup of coffee. 
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Come on!
Itās just a bit of gym
You and your mate above do runs so long I sometimes think there bike rides !
Glad I inspire you ā¦ lol
Caffeine free I hope ?!
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Caffeine free but not by choice. Mrs FP buys it because itās on sale. Now, I could fix that by doing the shopping myself but that would imply Iām not lazy, which I am and I donāt take the path of least resistance, which I do. 
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back in the day when I was playing rugby (I retired at 40), thatās the sort of session I would have lapped up. possibly even harder almost to the point of throwing up.
now? pass me another beer as I canāt be arsed to walk to the fridgeā¦
age is a bitch when the brain still wants to play but the body says āNahā
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After the 200 rep challenge circuits and now this several regular gym goers have asked a few questions ?!
Opinions seem to range from SuperMan to super idiot, but probably like you I donāt really give a duck what people think.
Il challenge myself until I canāt anymore, whenever that may come. I put it on here as Iāve always considered most of you my nearest peers, that understand the effort and dedication required to get fitter than average.
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as someone said to me once as I was out running in sub-zero temps wearing shorts (I was toasty up top!) - āAre you mad?ā
my response - āonly in your worldā - and ran on.
I think that sums up many who do things outside the ānormā
Stick at it
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Still recovering from the lurgy.
30 minute spin class at lunch. Sweaty AF.
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Good work Padawan
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Nice little lunchtime session for me. Enjoyed that one.
6 x 1 min at 110% straight into 2 mins @ 103%, 3 min recovery. HR at the end of each set rose from 169 to 173, a little at a time. But was really chuffed to be getting HR back down below 140 during each of the recovery periods.
Pretty graph
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Shoulder almost better, 2000m swim.
Did a couple of tester lengths then a kick set. Kept the fins on the whole session except 200 warm down.
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