Raining. Again.
Zwift. Again.
Bigger Loop 
Epic KoM and Jungle.
Fan-bloody-tastic.
Not.
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11.8km on the C2 this morning to complete this monthās 40k and overall the C2 August challenge of 100km (did 102771m in total).
phew
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Nice !!
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Yeah, just got caught in a fairly big shower as I was reaching the top of Carlton bank, 25% descent on the twisty side with a few sharp turns 
Suns out now Iām soaked 
just want to go home 
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Hour bike hour swim for the THIRD time this week
#garyisapencilneck
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Couple of hours on the TT bike in the Welsh hills. Rained about an hour in and bike and kit now filthy.
Did the Hirnant Pass, absolutely loved it. A real cracker of a climb, nothing too steep until it ramps up at the end. I did have to slow down to let a van go through. Descent was a bit sketchy in the wet with a couple of cars coming in the other direction then a nice little section riding Lake Vyrnwy back down on the aerobars
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So I used to think the Devon coast path was hilly for runnngā¦ just did a short little run around Bowen Island, and Iām glad I gave up my 10 km per day every day a couple of days ago (Iād done it all year although mostly coincidently) as it was rough - especially pre coffee and still pretty screwed sleep wise.
8.75km at 5:47/km
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About 12 hours this week with the majority being on the bike but nothing longer than ~90K today, was thinking of doing a longer ride but was a bit tired then it was a battle against the weather that I convincingly lost 
8K swimming and 21K running including the parkrun yesterday. Plus whatever I did for the gym work & exercises.
Still not convinced about the hamstring, stood up to a hard parkrun yesterday, not sure about anything particularly long but aiming to do a longāish walk\run tomorrow.
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12 hours as usual
But with a smashed calf a bit different
4! Hours swimming
4 hours static bike up to 200 watts ish
4 hours stretch / weights
Calf is starting to mend and not limping anymore.
Will jog in water by the end of the week.
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130km coastal loop for me today. Was slightly damper and windier than the weatherman had promised but a nice way to spend the bank holiday.
Legs done in, time for a beer.
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Devon is stupidly hilly all over.
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Hmm, swimming DNS for me, all ready at side of the pool, goggles on, watch set for pool swim, looked at the empty lane and just turned around and had a short sauna
Time for a few easy days I think.
Did do a 16K trail jog/walk though on the moors but the hammy felt a bit tight so I walked it home as a precaution. I do have a massage at 6 though.
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After the blackout on Saturdayā¦took Sunday off.
Got a babysitter to swim down at the lake with me. Canāt imagine how bored they got at my pace. Ironically ended up with my longest swim of the year, shoulder gave up 3/4 of the way.
Then tried turbo, wasnāt hopeful as hip still quite sore. But hurt less than walking which was a relief.
Hopefully back to normal soon.
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Strength work and and Evening 5.5 mile run 
Feeling so much better now Iām doing my strength stuff again. Running is pleasurable. Bouncing along so I was
boing ^ boing ^ boing
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Another 1500m swim 
Started off with a 1:30 100m 
Flailed about with some toys for 400m ā¦
Then embarrassed myself with a 9:07 500m pull 
Cooled down with some more flailing 
Ankle isnāt great, but I at least tried to flex it today.
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Conjures up all sorts of images
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650 metres in the pool this morning. Progress will have to occur, that wasnāt pleasant.
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Youād think that, until you try the Cornish SWCP 
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Double day for me
3W/kg 30mins on Zwift as my ācommuteā
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Trying to get back to it after pretty much taking the Summer off. Pootled here and there on a bike and had a few hobby jogs, even did a sprint tri, but nothing taxing.
This was partly because we were busy catching up with friends and family in UK, and partly because I have had a weird knee pain since about May which I wanted to give chance to settle.
The good news is that knee finally appears to be almost mended. Ran 5km very steady yesterday morning, and paid close attention. For most of the run the pain level was zero. There were a couple of twisty moments when it might have registered 1 out of 10, but no more than that.
Am planning to be super careful about rehabbing it and keeping run mileage low, until sure itās ok. Bit of a mystery what caused it, I have 4 main suspicions: altered gait when I had a bad ankle sprain back in March; a pair of Hokas which donāt feel right at all; running on the left side of cambered roads; tumble-turns.
Anyway 
edit: nope 
started hurting 4km into a planned 10km run & by 6km felt I better stop and walk home. Back to the gymā¦
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