Trained twice today.
First thing, gym.
3.5k row.
2 sets each of donkey kicks, banded clamshells, banded bridges, sumo squats, calf raises.
30 minute spin class at lunch.
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Rolled my foot out running down a trail after dark. Foot went into a small rill I did not see. A tad tender now. Add suitable expletives, or make a guess at the choice words I uttered.
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Solid bet for a āfucks sakeā.
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Well thatās me paid up first month for online running coaching
This will be novel - following an actual training plan
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I should get a coach. Would need to go freelance to afford it though.
Tempo run!
1.4km warm up
8km club run I reckon 5;13/km regardless of gradient, so hard work, then 2km warm
Down to the pub 
Havenāt got time to go to the rant thread so while Iām here: Fuck Everything.
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Yes - suddenly Iām thinking - join a running club. The subs are a bit cheaper! Never worked for me in the past.
Partly geographical. Pita to get the sessions for 7 or whatever, especially back when I didnāt have a car - had to get a bus. Much easier to just run from the front door. Organised sessions never suited me much.
It will be interesting to see if I can stick with this ( I suspect not ) I may decide itās better to be slower and happier
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I joined my running club ten years ago, after I started running, it was only three years ago I could run Tuesday nights regularly but itās been an anchor for my training ever since. Gets me out when Iād rather sleep or watch tv.
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8 x 5:16 km runs
8 x 4:30 ski / rows
1:22:30 total
Av hr 150 ( 2 over target ).
Felt really easy ā¦ onwards
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7.2km at 5 am. Misty AF.
Anyway, 31 minutes. 95m elevation.
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Forgot the pool is ruined with kids happily playing on inflatables during half term so no swimming for me, damn those happy kids! 
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5km family run. First run for me since Saturdayās race and first run for Mrs FP since we had covid about a month ago. Nice and easy pace, 33.17
Going to be a double day today as Iām running 8km tonight with my mate from Glastonbury.
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Iāve got to get better at lunges. What else should I do other than practicing lunges?
Itās the constant lowering myself down dropping my knee to the floor which is limiting factor, pushing/standing back up again coming out of the lunge is relatively ok.
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100 static lunges ( on the spot, do not move forward )
Left leg
Right leg
No weight ( 20 at a time )
30 secs rest in between sets
TWO days later same deal ( 50)
Two days later ( max reps with no weight )
When you can do 100 unbroken start moving forward ā¦!
Put a towel down and place the knee on to it, engage the core, do it in front of a mirror and look straight ahead, try and develop a rhythm and donāt go too fast.
This is a tri site
PM me for more, Iāve really gotten into these and they help your cycling
Or just take peds like the rest !
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Gym first thing.
2 x 1.5k on the Concept 2.
2 sets each of banded clamshells, banded bridges, overhead barbell presses, bicep curls, sit ups and side planks.
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8km evening run with mate around Glastonbury. Really easy pace because heās on the injury comeback. 45 mins
I canāt remember the last time I did a double run day!
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Got out for a proper night run. Just like the old days. Pouring with rain, streams underfoot and loads of mud. Brilliant fun.
30km done and boy are my legs feeling it now! 
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Good work. We avoided the rain but I think itās coming!
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growing old is no fun, is it? 
ps 
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Up early, misty run.
10km. 130m elevation. 43 minutes.
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Concept 2 rowing. 500m sprint intervals, followed by weights just to make sure the legs were total jelly and getting up in the morning was going to be more of an gentle roll and heave out than a spring into action.
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