The 2 supermarket bags have a few kg in them
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AM
15 mins core ( tough today)
15 mins pull ups
5 per min ( 75 total)
Last set was grim AF
15 mins sled push 100 kg
1 push per min ( felt easy, left Achilles still tight ish)
15 mins hot stretch in bubbles
PM
MAX PRESS UPS!
Sets of 10 to exhaustion
Stretch target 500, recent efforts have been 380-430
Started fast and had at it !
Some days itās just there and today was one of those days
500 in 28:59
My best effort for some years, must be the bench pressing I guess, downside was collapsing forward and splitting my head on the pine dresser!
Paused watch for 30/40 secs
Plaster on and off we go ! Just a flesh wound!
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I know! I must have thrown at least 15 balls at the Hyrox the other week that were high enough but that didnāt actually touch the target. Got to get my aim a bit better. At the moment Iām just launching it in the air but in due course will remember to bring a tape measure to the gym and do a bit of surreptitious height marking.
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Sounds a bit tough for a pensioner 
Think you need to go hand release on those press ups, to ensure there are no dodgy half reps going on! 
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On the knuckles !
Iāll go hand release next time ! Strength is good at the min, runningā¦ not so much
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There is a mark on the gym wall
We use that too, there grim AF those wall balls !
Just practice apparently!
Stick at it
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34;34;33 done.
Also doing some kettleball squats and non-weighted Bosu ball squats.
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120kg 3x3 deads this morning. Last 1 rep max was 115 and it was ugly as hell, pure spinal! So iām well into new territory here. It was almost a classic miss load of the bar as I was going to go 115! and some 47.5kg 6x3 strict OH press, they are hard!
Also managed some intervals on the dreadmill last night. Ā£1 Puregym day pass with O2. Really should have done the calibration on my watch/strap. Thought I was doing 4 min km 500ms. Turns out speed ā17ā on the treadmill is km/h so more like 3:30s 
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It has developedā¦
Non Kona KOM steer has been out and attacked that segment. Heās taken 5 secs off my time. Now looking at his stats Iām sceptical. I donāt think heās done anything wrong, but the fact strava is already misreading rhe segment (itās a brand new road) makes me think there is a margin of error here. 5 secs over a 1 min segment is significant!
Lad is quite young but canāt seem to find much race info on him. So not sure how legit the GPS is being.
Will wait for this chest to clear up and then go defend my patch from these young guns.
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āIf in doubt, discredit the sourceā Protect the ego at all costs 
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Sounds like someone is in denial 
.
(Also, you may want to take this to Blackpoolā¦unless KonaKid is already on here in which case heās pissing himself.)
Edit, just looked at the segmentā¦it wasnāt KonaKid who obliterated your time.
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haha - iām just really bored. And i have no intention of going out today, as i feel pretty crap.
No, this was the 3rd actor in the Budleigh battle. The one whoās taken a couple of my long standing segments. Itās all looking like a lot of effort for me.
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I think itās wonderful to have so much healthy, local competition 
.
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Though the 3rd guy has said in one of his comments that heās training to try to get my seafront KOM. Now thatās one that I will be protecting at all cost. Itās MY seafront! Just checked and iāve held that since 2014!
I just have to hope none of my big hitting mates catch wind of this, or theyāll come and take it totally out of reach for everyone!!!
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went on the SkiErg this morning for the first time in a while and did the C2 WOD of 5 x 3mins with 2 mins rest between.
fuck - that hurt. always seems a much harder workout than the rower.
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Hellā¦
3 x 2 mile in 7:40 pace, 1 mile rec in 8:30
8mile in total.
That was fucking horrible. Still wasnāt recovered after Wednesday.
5 mile recovery run tomorrow! R U kidding! Bike ride or just nothing, otherwise Iāll just grind myself into the ground.
*** Week 1 (Friday - Friday) ***
Oct 27th
Fri 2 x 2 mile @ 7:35 pace with 1 mile recovery in 8:30 mins between each fast 2 miles ( 5 mile in total
Sat 5 mile easy
Sun 8 mile 6 @ 8:10 last 2 @ 8:05 pace
( ran 6:30s to 7:10s in reality )
Oct 30th
Mon 7 mile easy
Tues Free
Wed 8 x 800m ( half mile ) in 3:30 ( 7min pace ) with 1/4 mile rec in 2:15 ( 9min pace )
Reps in 6:30 to 7:00 pace in reality
Thurs - 5 mile easy
Fri 3 x 2 mile in 7:40 pace 1 mile rec in 8:30 (8mile in total)
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Iāve not done a thing all week due to the rib/breathing pain. Looking to kick off again this weekend with an easy 8km or so. 
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Time constrained, foolishly left my bike shoes with the punctured bike at work, cut it short.
Thinking about running later but the weather and lack of changing space isnāt on my side.
Volume looking weak this week again unless I can get a long ride and run in tomorrow. Maybe a 70.3 indoor brick?
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This is my concern about bike commuting. Through sheer incompetence I once engineered a work day with no shoes, and another time with no trousers. Nothing a trip to the charity shop at lunchtime couldnāt fix though.
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