1k easy in the outdoor pool and a 25 mile bimble along the cycle path on the river this evening.
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Out running first thing.
7.2k. 30 minutes. 109m elevation.
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Got out for a run before work yesterday. Was pleased with ROI on the flats. The 9 kms on tarmac were all within 7 secs of each other, run on feel and a guide from hr. And that was with a trail hill chucked into the middle.
Opportunity to do something last night was scuppered for various reasons, so took my Giant off the turbo and put the proper wheels on. Botched the bar tape back with some gaffer tape. Oiled it up etc.
25 mins S&C this morning. Mainly stretching/yoga type stuff.
Might do something light at lunchtime.
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50mins very easy run last night , followed by three glasses of wine, one team medal at the AGM and a 20min walk home.
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Heavy Tuesday, 8km run at lunch, then in the evening 1h of a rather shit METCON session (too many ergs) was boring and easy, 30min erg session (yes I know what I just said, different class), 20km on the bike. Feeling pretty good at the moment, feel like my fitness has just ticked up again.
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You’ve changed, man.
The Milky Factory has turned you into a corporate monster.
Go wash your mouth out.
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Going to try an easy run later today. First since Saturday’s disaster. 
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Ran this morning but left it a little late and the sun was trying to kill me again. Ended up mainly running up and down a 300m stretch of bike path because the overhead metro happened to cast a nice shadow on that part. Not the most scenic run.
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Did a jog.
Still shit.
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I find still shits are the best type, if you’re doing moving shits it’s 'cos you’ve really screwed up and are desperately trying to get to the toilet. Don’t sweat it.
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Very easy jog. 6km, 33.46
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It’s a nice easy day for some of us then!
Nice easy 6.5 miles run from UNESCO world heritage New Lanark, Clyde Falls circular with a friend.
About 1h 15 mins, about 1150 foot of ascent which is surprising for just a river run!.
Coffee crisps and cake afterwards. Big fan of the 3 x Cs.
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Dropped the car off for an MOT and service 
Ran home, 5km, 26.50
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Good luck … £££££?
Thanks. Service should be about £200 and the MOT is what, £60? I think it might need pads but overall, if it tops out at over £480-500, it’s not coming home!
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Did the whole swimming thing again.
New goggles helped with being able to see stuff; alas being able to see stuff was not a limiting factor in my swimming before.
I joined the fast lane as the only person with goggles on and soon had a lane to myself, though to be fair it was pretty easy to space out with the others in there. Was later on joined by another chap who was of a similar pace to me (slow).
Will see what happend next week; maybe I’ll go again. Maybe I’ll decide that’s more than enough of that.
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Gym test first thing ! There was no rest
The third round was tough but straight through in 16 mins ish
I’d expect sowler to do it in ten!
Then same 60 km ride but tt bike, hr 10 bpm higher but nearly ten mins faster so over 30 kph, pleased for a second ride this year.
Letter from OH saying I’m “ unfit for any kind of work” put a downer on an other wise good day.
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1st brick since December 4 hours total
3h10m bike 36.2 miles 1043 ft ascent
50m run 4.2 miles 1000 ft ascent
Scottish weather so nice I was able to pose ermmmm I mean train in my tri suit. I love sunshine
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Our eldest is visiting, he arrived this morning from London.
He’s quite a fit young guy, so I took him out for a quick leg stretch this evening. Just a steady jog. Sundown but still about 36C. He started off pretty bouncy but by 3 km in appeared to be suffering a bit, pink in the face and his HR was well into zone 4. Said it’s his hardest run for ages, due to the heat.
He’s now lying on the floor in a puddle of sweat and experiencing the resuscitative yet still faintly disappointing properties of alcohol free beer.
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Trained (or will train) twice today.
This morning, gym.
Rowing, 2x2k, r:2:00
3 supersets each of weighted bridges/sumo squats, double calf raises/single calf raises, military press/press ups.
Will swim for c.1.5k later. First time in 2 weeks.
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