Nice FP. Look after that calf 
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Thanks Anna. looks like Iāll be bailing on my Monday night mates again tomorrow 
Want to be ready for the 50km on Saturday
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Thatās God telling you to go for a swim!
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2 x 20 minute indoor cycling efforts this morning.
Heal up @FatPom.
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Back over 9 hours this week, although that includes about 40 minutes for the parkwalk yesterday. Mostly cycling and about 2:20 swimming.
Tried a TT on Zwift this morning and it was like my body had shutdown, was struggling about 40W down on what I would expect and felt crap for a few hours after. But strangely, had a short swim and felt effortless 
No particularly long rides and obviously naff all running again. Hoping this weather finally changes and I can get the bike back out. I function much better with a bit of sun on me.
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Supposed to be back on the wagon this but life and family kinda got in the way.
Got absolutely plastered Thursday evening at the end of year work drinks, genuinely havenāt been that drunk in around Five years or so.
Absolutely shitfaced! Fell through the door after walking home, took me three days to get over it. Had to settle for a non alcoholic beer last night!
Nothing today also as Iāve been packing for a Euro road trip tomorrow. Space is looking good so will hopefully squeeze the bike in 
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An 11 hour recovery week, most needed after the state of my legs last Monday.
Only hard sessions were hour bike/hour run
And my 13 th hyrox run through
All runs at 4:30! In fact everything at 4:30, not sure why I feel so deflated as thatās quite good considering the torture in between,oh well onwards
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Another 3 hr ride this morning, then 2km junior parkrun with the eldest followed by a walk around Lydford Gorge. Really struggling to find the time to go much beyond 3hrs on the bike, think itās really gonna bite me come Sept. But, you work with what youāve got.
Still. A good (for me) 11.5 hour week and that was with 2 days of nothing due to work/family/life. 2 swims as well!
Hoping to get another decent week and then an easy one as weāre away camping plus kiddoās birthday.
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Only 6h46m thanks to a break in schedule and a pukey kid, but not bad given Iāve been celebrating most nights
Around 8 hrs in the garden too
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a 3 hour bike for the first time in eonsā¦i only planned for 90 mins so it was a long, slow, hungry, dehydrated slog homeā¦
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Yesterday eve 1.5 hours of cycling hills reps inā¦ wait for itā¦ dry weather. That NE wind made the big gears quite a challenge. Job done though.
Try to alternate run and cycle reps each other week as not sure that the knees can take both within the same week.
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Fast swim?!
With paddles and fins I clocked a 1:16 100m, just one mind. I thought I was going to have a heart attack. Took it a little easier on the others.
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What do the colours mean?
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Stroke; blue is drills, pink I guess is breast stroke. Green is mixed, which wrong in the case I think one of the floaters interrupted my turn, it was FS with paddle pull.
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Half an hour spin class for me.
Have some low level cold. Energy levels low.
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Legs getting some jazz back
Evening 7 mile run 
with hill session around the university:
continual loop 
of 4 x 260m hill reps and 4 x 400m hill reps - proper sick making 
Iām enjoying these sessions. Think might make it my Monday evening fixture. I mean theyāre awful which is good right?
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Tested out my new Hammerhead Karoo 2 at the weekend. Complicated route for 100 miles on back roads I didnāt know. Was very easy to follow the route and whilst it was a bit over zealous on suggesting the turns I was happy with it. My route was terrible though with a lot of tiny roads with awful surfaces.
Only gripe is that the ride doesnāt sync to Garmin automatically. 102 miles, 104bpm, 160W, 6h30m, 15.7mph
Back on Zwift this morning. 1hr, 101bpm, 207W. Still enjoying the turbo
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