And I’m only throwing it into the air! Not hitting a target, not going down to a squat. It’s a cardio/muscular double-smasher that Wall Ball nonsense.
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How’s the running? I think some people and their training programs put too much focus on the strength side when there are big gains to be made from more running focused training.
I seem to be hitting some more strength PBs. 105kg squat 3 x 2. The final rep needed someone shouting in my ear to get out from the hole. 72.5 for 2 was moving fairly well for bench. Have some minor foot issues which I’m sure isn’t plantar or a stress fracture, 2km into a run dull pain outside of right foot just behind the ball. Gonna try and give it mostly a week off bar a Hyrox sim on Friday afternoon with my female doubles partner. So will be a week of some bike erg (and turbo work) instead of the runs.
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5km easy (didn’t feel it!). 28.30
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There’s a girl at our. Gym does them for f un!
100 Everytime !
She’s done a 3:30 in comp and 1:25? Hyrox not the best runner ever but a fit girl
45 minute spin class. Sweaty AF.
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2 hour static bike
Target 175 W
Which is bang on 2.5 watts per kilo
Target hr 148, I was two over in the end !
Crappy flat pedals and no fan indoors made this hard ish.
10 hand release press ups per min for half an hour, nice start to the week.
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Up early, 7.1km run.
91m elevation. 31 minutes.
Max HR 184. Very tired.
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Nowt for me yesterday 
Maybe a jog this evening 
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Flat pedals shouldn’t make any difference unless you’re wearing soft shoes. I have flats on my turbo and just use an old pair of MTB shoes with no cleats.
And without a fan just means you are training in hot conditions so you’ll be better when racing in cooler conditions. I try to think of this as an advantage long term
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I agree about the fan
I actually brought a huge one into the gym for a 3 hour static 4 years ago the results were “ interesting to say the least”
Some of yesterday was at 60 rpm with no “ pull up “ like you get with cleats it certainly felt like was loosing something
Like pedalling uphill in flat pedals ish
It’s brand new so there quite slippy you need very soft shoes to grip them as you say makes it easier when it’s for real outside
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Interesting video here on flats vs clipless pedal.
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Now that is really surprising !
There putting some “ straps” on these bikes so your trainer goes between the pedal and strap
And a water bottle holder !
I’ll feed back to see if I get anymore watts/ cals/ kms.
Flat pedals outside would feel just wrong ?!
Morning strength
Bench
Sled
Core all 15 mins
Then another 15 mins at 10 kph to test left Achilles / ankle, felt easier av hr 119!
Is this zone 1 running by mistake?!
Pm
500 m row in 2 min with 1 mins rest
X20.
Av hr for the hour 141.
Big cider now ! Cheers!!
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Evening 10.5 mile run
Decided on alternating weeks with training plan. Few easy long runs this week.
Tonight was essentially what was scheduled for Sunday, but hillier: jogged round a minute/half a minute faster than suggested.
My terrible tenner city centre randonee
Feel good
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Still got friggin bad doms from the weekend. Was going to jog this evening but volunteered at my boys Beaver group instead
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Gym earlier this morning.
Rowing, 3k, 0.5k.
2 sets each of banded clamshells, banded weighted bridges, military presses, bicep curls, sit ups.
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55;35;25
Progress has slowed
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I’ve got out twice this week now. 
Night time trail run with a couple of mates on Monday night. About 12km ish, but 300m vert.
Just been out for a steady hill rep session. Just under 12km with 434m vert.
Spain trip now 2 weeks Friday and excitement is building!
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