Very worthwhile habit to get into. For a few months now I’ve been incorporating 10/15mins core & mobility shizzle into my mornings to try & strengthen my glass back.
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Well that debunks that theory!
Went to the pool today for my 2nd swim in 36 hours and my body was just shattered from the get go. I was even slower and weaker than normal. But i stuck with it and plodded up and down for an hour; so that’s a bit more swim time in the bank at least.
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8km jog, 47min. then a 1km walk home.
Everything felt sluggish and hard today. Been lazy this week, so it’s my first run since Sunday.
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Took some advice from a coach type and did
Run / exercise every ten mins.
( the faster you go the more rest you get !)
6 x 1 km runs times all from 4:28-4:12.
Exercises
Row :4:30
Ski 4:30
Farmers 2:08
50 burpees 1 m jump 4:20
100m lunges 15 kg sandbag 3:41! ( huge pb and unbroken )
Wall balls … don’t ask… they are a problem !
Balls out were is that cider ?!
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Recently started outdoor running but I’ve been struggling with how hot it is at the moment, has anyone got other suggestions for training while the heat is blazing outside?
Just the obvious i’m afraid. Try to get out early or late. Make sure you’re really well hydrated. Look for shadier/windier routes. Suncream. Dial down pace expectations a little. And finally you will acclimatise over time, so things should get easier.
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Speaking of heat, I absolutely flippin melted on my run today as well, and did basically the opposite of what i just wrote above (do as i say not as i do! 
)
Went out at lunchtime, dehydrated and worked quite hard. Legs and body are still carrying that really deep, hidden fatigue from my ride on the weekend. The one where you feel absolutely fine until it comes to actually doing something semi strenuous. Still,. i built into it and the legs felt better with every km. Was literally dripping with sweat though, took an age to stop sweating when i got home.
Ran at a steady effort level, but the HR was really elevated as a result of the heat and dehydration. But like the sensible chap that i am, i just cracked on. Figured it was good IM training on tired legs and up against it a bit. Also i did the unthinkable … and i was running topless! 
in my defence i needed the wind on the skin/sweat to bring my temp down as my vest was just absorbing it all and i was mainly on deserted country lanes!
Managed 14.25kms with 193m elevation at a decent pace return for the effort level.
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Aircon and Zwift
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Dammit, feeling pretty run down today. Sore throat, exhausted and generally feel like I need a lie down. Interestingly, HRV has been high the past couple of days too
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big can of hard, hat, sunglasses, SPF50
of these the can of hard is most important
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Bollocks, rest up and hopefully the worst of it will be gone for Bolton.
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It’s the friggin kids I tell ya!
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2.5hrs climbing yesterday and 11km trail run this morning with 288m vertical.
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good work. Bouncing back from your illness?
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Thanks FP. Yes, lungs are good again, but weak - trying to build them up again for my mountain trip next week. Even managed to run up a few hills today 
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When you say every 10 mins? Do you mean you did run first or exercise first and remaining time in 10 mins you get to rest. Repeat when the 10 mins is up with a different exercise and run? Wall balls are grim but I seem to be improving on those! Still yet to try any sled work 
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Yes
I said no matter what I’ll go every ten mins
Huge rest after the farmers … 3 mins plus
From a hyrox coach…. as you run over race pace as your rested av hr for the session was only 155 and I felt fine.
Burpees and lunges were a step up.
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Missed my lunch turbo slot (possibly a blessing in disguise) due to pissing around with drain snakes and clogged pipes (see DIY thread).
Absolutely starving now and not much food in the house… But I’ve found a wheel of camembert that’s just about to go out of date. So have chucked that in the oven to have with some toast. 
Takeaway and wine tonight as well. And maybe a beer whilst watching the little one at cricket.
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Got my lunchtime Zwift in. Another TT race but only had about 3 mins to get ready before it started. So had no idea of the course.
Anyway, set off a bit too hard and started fading after 15 mins. But managed to increase FTP again. Now up to 316W. Have also weighed myself today and currently at 79.1kg. So 3.995W/kg - pretty damn close now
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Flagging again at work. Awful nights sleep going from freezing to sweating buckets.
I’ll admit that in an earlier lesson I just let the kids play bingo 
just a couple of hours and my eldest’s birthday to survive and then back to bed
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