Let’s just call it a 5K and cool down 
What time did you do? 35:xx?
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Fast!
Mental breakdowns are underrated.
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36 something. It’s net down on the way out. Just looking at my PB 10k and I actually went out quicker when I did that. Maybe just tired today!
I think losing the group on the turn and trying to control my pace, mind & body just went.
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Not a bad week, all things considered. 43miles walked and 1hour15 on Zwift
Back to work Tuesday, shoulder is healing up nicely
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Are you ok to start building up the Zwifting?
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Yeah. Ive done 2 short rides this week just sat up or only with left hand on the bars and its been fine, if a little awkward
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Had planned to bike first then run, but had to swap it round. Feeling tired pretty quickly, I don’t seem to be getting over this cold as much as I think. And even though I got much better sleep last night.
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5km race and tempo cool down, nothing wrong with that.
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Yeah that’s a good way to spin it 
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@fruit_thief yes, a a bit of meccano to join the bone together. I think they were quite concerned about the bit that was very close to the skin. It feels souch better post op
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15 mins stretching in the bubbles makes 16 hours this week, my biggest week for some time, some good results too, if I wasnt drinking gallons of cider and could actually sleep I’d be getting quite fit now
Highlights
200 kms bike ( all outside )
3 swims 1.5 - 2 kms
One gym record ! ( most on here would go faster )
Lows
Drink
Sleep
Mood
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Feeling a bit inferior after the efforts of Matt, TC, MR_Me’s tour of the north east, then the ride London mob today amongst others!
Dragged myself out for 110K on the bike, ended up racing myself again like a pillock. Then a 5K OTBR which didn’t feel bad, but another 16K would have been a struggle. Bike was a bit windy and cold, pace was alright considering it was a standard helmet, backpack, merino jumper etc.
Anyway, that’s about 12:30 for the week, about 7 on the bike. Swimming was fairly pitiful but got there 3 times and included some drills. Need to pick that up ASAP with a race in 2 weeks.
Absolutely battered now, planning a run tomorrow but Tuesday will be swim only.
Slowly moving back in the right direction but well behind the juggernauts on here!
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Swim 3000m
1000m SKIPS
8x2s rolling IM
Pyramid kick set
Pyramid pull buoy
2x100m sprint
200m cool down
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3 fantastic hours trying to keep up with my son around the hills of Rivington- wanted him to really push me today to see how my fitness was doing 3 weeks before travelling to California - and he did.
Pleased to have been able to keep up for the most part although he could have easily dropped me I am sure.
He said I was the fittest he has seen me which might have been a big fat lie to big up the old man, but I will take it 
Felt good in the sun, might not make it to the end of Match of the Day though - already recumbent on the couch.
3 hrs with Mrs T tomorrow which should be more manageable
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Fantastic position to be in mate at this point before WS. 
I’m going hiking tomorrow with LO, probably about 15km but if I time it right, pub lunch at half way 
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I rode my bike again, a whole 41 minutes for 22km, fortunately I didn’t have to put my foot down once, and thus made it a worthwhile ride. 214 AP 223 NP.
Windier today, and despite quite a few more watts only 32.5kph average rather than 32.1kph yesterday even without the stops.
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12h 26m, not bad for a sick/recovery week
Big week next week, uncertain on timing with the strikes. I was going to run to work for my 3hr run. I also have a 3.5hr brick Tuesday that I’d have to start at 16:30. And a 4.5hr indoor bike at the weekend.
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you’re worse than me
Decent average that 
I’m gonna try and haul my ass 4km down the bypass for the evening TT on Wednesday.
I’m scared of what my power and speed will be 
Anyways …
Another crap week for me.
Breathing all over the place again.
2 runs (1 wheezy, 1 easy)
2 rides (100km at 30kmh, 20km gravel with PRs)
5hrs 15mins.
I need to get more activities in, consistently.
Also need to start swimming and gym again 
But that second dog is a massive PITA
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Up early, lovely 10k in the sun.
10k. 43 minutes. 130m elevation.
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