6 treadmill runs this week as I missed the parkrun on Saturday. Pushed 3 of the runs up to 10Km, increased my tempo distance to 3Km and did the same interval session but speeded it up just a little bit. 54Km for the week.
9 Likes
Went for a 10km trail run this morning. Iām still recovering from the weekend, legs felt finally ok again (walking downstairs is no longer torture!!), but I just donāt have a second gear so to say.
10 Likes
50 minutes in the gym this morning.
Rowing, 4k hard, 0.5k very hard.
2 sets each ofā¦ donkey kicks, weighted bridges, sumo squats, calf raises and sit ups.
Token swim tonight. Probably 1.5-2km.
9 Likes
Yesterday was a bit of a step up
7 runs all 5 min kms @1 %
7 exercises
Sled push 120 kg 50 m 1:50
Sled pull 105 kg 50 m 1:55
Walking lunges 7 kg in each hand 96 m 2:50
Farmers walk 192 M 20 kg in each hand 2 mins
1 km row 4:30
1 km ski 4:30
100 wall balls 5 kg ball 5 mins ( unbroken but seriously questioning my sanity here)
Total time 60:34.
Just missing one run and those awful awful burpees which would have probably taken about 3 weeks in the state I was in.
Av hr 166
Max hr 183.
See what next Friday brings.
Have a great weekend everyone !
17 Likes
Iāve been finding it really hard to motivate myself to structure anything, but Iāve now got my 200k audax in a couple of weeks. Itās not a race so I can just pootle around sedately, but I also donāt want to be so unfit that I canāt enjoy it, or any other future rides. Iāve decided to do less zwifting (well, not doing much anyway, but not stress about not doing any) and Iām going to go back to extending my commute home a couple of times a week, to put a few miles in. Will aim to do a turbo today and then a long ride tomorrow. So hopefully x4 rides a week, will see me claw some fitness back.
11 Likes
Lifted tin, then f*cked off.
Well, kind ofā¦
I just canāt find the motivation for strength training at home so as I have gym membership decided to book an induction and commit to strength sessions at the gym.
Geez. Looked at the weight setting of the previous beefcake and adjusted it to a more reasonable level. Then adjusted it again to something I could lift 
1 hour session taking it easy. Walked out concentrating hard on making my legs go in the same direction.
Seriously, how is possible to run and cycle so much yet have the strength of a baby sparrow?
11 Likes
Month ā February 2023
Summary
Training days = 27/28, with 7 double days = 34 sessions, ranging from just 24 mins to 1h 22m.
Despite no long sessions, my SBR total of 30h 53m is my biggest month since at least 2014! 
(And before this month, Iāve only managed to get over 30 hours twice in the last 8 years.)
Unfortunately, full breakdowns of my annual training totals before 01/01/15 were ālostā. 
Swim ā 10.6km
After my stop/start return to swimming in general and left shoulder tendon damage in Feb.22ā¦
First time Iāve reached 3,000m in a session since Dec.21 and my biggest month since Jul.21!
So, small steps on the path back to my old triathlon swimming peak (a 4,500m session in 2009).
Bike (Turbo) ā 351 km
More swimming & running this month reduced my biking total, compared to last monthās 405km.
But this was still enough to make it into my Top 7 monthly totals since the start of 2015.
5 of those top 7 have been since Apr.22, so Iām definitely (slowly) heading the right direction.
There was also some time lost in switching from this set up in the Summer House:
And adapting to this one:
Full details will appear in the Turbo thread in the Gear section at some point tomorrow.
Run ā 79 km
A total of 10 runs, only 1 over 10km (just), but 5 up Harrow Hill, which are still tough going.
But it is all relative, as this is my 3rd biggest monthly total since at least 2014, if not 2009! 
And 4 of my top 5 months in the last 8 years have been since Jul.22, so Iām improving here too.
Other
Recent swim sessions put my damaged left shoulder to the test and, thankfully, it passed!
(The fact both shoulders were aching equally after a long pull session was actually a good thing.)
But Iāve kept some weights in my bedroom to continue doing the shoulder rehabilitation exercises.
I am also continuing to build back up my ānormalā weight lifting sessions, but more work to do here.
Overall
In order to keep my glass half full, I have to keep reminding myself how far Iāve come since 2017.
Which was my lowest point since 2004 - My training for the WHOLE year was just 9h 2m! 
(Including ZERO cycling of any description.)
Cheers, Paul. 
13 Likes
What is that spin bike?
Does it read watts/ cals/ hr?!
30 minute spin class this afternoon. Not feeling particularly energetic so took it nice and steady.
2 Likes
First ride outside since StG and itās stuck somewhere between Garmin & Strava
7 Likes
LIES !!!
Itās appeared 
2 Likes
Saw a message when I opened the app earlier they (Strava) are working on a fix
1 Like
@Mungo2 ā This is an old model and Iām not sure how accurate the data is, but so farā¦
Reads watts āliveā, but doesnāt provide any summary.
Keeps a running count and summary of total cals.
Couldnāt get my Garmin chest strap to connect, but havenāt experimented too much.
This really was a test and I will be looking for a second hand one of these later.
More details in this thread:
Cheers, Paul.
2 Likes
It doesnāt matter if it reads high or low ( unless your peacocking on here)
As long as itās consistently out, weāre gains and losses ban be seen.
Iām pretty sure Iāve seen a lady on some thing very similar ( possibly that exact one) it had Tour de France written on the side, on one.
She 100% had hr displayed as I looked.
Set it up as close you your tt bike as you can and hammer away!
5 Likes
Ooooh - shinyā¦
2 Likes
Another consistent week
15 hours total
4 swims in the bath - intervals, drills, long P&P sets - 14.5km
5 turbos - 2 x 2 hours / 1 x 85 mins / 1 x 30:30s / 1 x sweet spot
3 runs - 13 miles / 10 miles / 1 intervals
Next week is a little broken with trip out Tuesday night and then weekend in Scunthorpe, but will be hiking Saturday.
Hoping all this pays off at some point 
9 Likes
12.3km @4:28/km - for the first time in a long time, I actually almost felt my legs were a little tired after yesterdays parkrun!
9 Likes
Another fairly big (for me) week here. Probably last full week unfettered by work for a while.
swim x 7, 10.5km, 3h30
run x 7, 72km, 6h15
bike x 4, 124km, 4h22
total just over 14h
Donāt feel too bad, body enjoying it actually, getting plenty of rest & most done at a zone 2ish pace.
Reality kicks in next Saturday, Iām then rota-ed to work the next 6 days in a row 
ā¦ definitely back to single digit hour weeks at that point.
edit to say 100% outdoor/ IRL. Itās hotting up here now, regularly in the low 30s C in the middle of the day and the sun is fierce. But early morning 6am-8am, and around sunset 5pm-6pm itās just a lovely temperature to train outdoors.
13 Likes