Long steady run with Oska the dog
39km in 3:52 - felt proper cold 3 degrees according to the App but feels like 1 degrees with windchill
Should I have just done a little loop for the 40km? Decided that the call of a hot shower and a warm cuppa was just too strong
8 hrs 30 this week
Long runs going to be getting longer as we head towards Western States - 111 days to go
30 minute treadmill run, nice and steady.
12kph, 1.5% incline.
I havent done anything this week. My back feels odd, its not painful at the min but feels like it could go at any minute so having a rest.
Crewe 10K has no idea whatâs coming 
Have you been to Crewe?
Nobody there has any idea whatâs coming.
Thatâs just the way of life.
Sounds like Oska will be ready for Western States too at this rate !
The posh bit is nice, the town centre and some surrounding areas are proper rough.
God knows how but managed to scrape together 10 hours this week, 79 hours worked but I o ku have to do that 5? Times this year and it gives me silly time off in the interim.
High light was a hyrox dress rehearsal which went well but I unashamedly dodged the burpees. Stuck more to 80/20 this week and have even had my first â swimâ today this year, if you could call it that.
Canât complain Iâm fit, healthy ( no injuries) and Alive, the rest is just numbers no one cares about but us.
According to Strava I have done 3:41 of cycling (indoors and outdoors) this week, and 3:41 of running, what are the chances of that!
2 complete rest\hassle days at the start of the week put me on the back foot but made up a bit later in the week.
23K run on the mostly flat trail today felt tougher than it should have been but dragged it out.
But, 2 quality sessions in the parkrun yesterday and iTT on Thursday.
Errr 1 run this week.
This is it.
Seven hours for me, nothing special, just ticked over.
The road to Bolton starts tomorrow
120 days to FrankfurtâŚ
Same day!
I take it you also did 3:41 of swimming, but have just omitted to tell us? 
At it early with jog round the gym ( 40? ms) then chest on the floor burpee repeat started with 1 then 2,3,4,5,6,âŚvery slow running 16,17âŚi"m walking now⌠got to 25 reps and collapsed.
26 nasty mins right there, easy spin for 14 mins to warm down, perfect way to start the week.
Dreamed a whole Ironman race last night and the post race too. Ran barefoot and other weirdness.
Can I put it on Strava?
See the rant thread.
Minor snafu to start the week.
Woke up to no heating or hot water, so canned the run and did my first swim in over four months 
EDIT; I only did this as Iâve been reading
Says getting ready and going there is half the battle. So I just put my clothes on, grabbed my bag and walked the 12 minutes to the pool with my wife and the dogs (who then walked/dragged her home)
Seeing as I was there, I may as well have a swim!
Going forward, Iâm going to try to install the update: planned 45min run/bike, but only time for 20mins? Just go out for a little jog then.
4 x 100m. Dead.
4 x 100m pull. Recovered.
2 x 100m moderate. Left.
Loving the pacing
Swim in the bath this morning,
Garmin decided not to register any lengths for a while
10 x 200m off 3:30 - (3:00 - 3:05)
10 x 100m off 2:00 - (1:31 - 1:33)
10 x 100m Pull and paddles off 1:45 - (1:27-1:29)
