Funkster was built like that, impressive cyclist too.
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Hopefully get two in today.
Gym first thing.
3.5k row.
2 sets each of banded clamshells (for @fruit_thief), banded and weighted bridges, military press, bicep curls and sit ups.
Hopefully spin class tonight.
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Boxing first thing with my mate
He’s lost 4-5 kg and moving much better !
PM 2 hour static bike
Watts down 5, but HR down 11 bpm average.
Same bike etc, pleased
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Legs still like lead from Saturday, ridiculously. Got eight hours good last night still felt like I’d been hit with a truck this morning.
Crawled on to the turbo just now for an hour easy…
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Ate a bag of kale
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Spin and “ parc” circuit first thing.
PM
Core and pushing a dolly 130 kg sled up and down
A more triathlon type effort (zone 1, I’ve never had one before) were two 1 km t mill runs in 6 mins with av hr”s of 112 and 115.
Only slow Pace I know but interested to see how this plays out.
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Short tempo run
Cant blame the group but I just did not enjoy it at all. Irregular surfaces, pace and lighting irritated me, should have put in another hard km before jogging back really.
Shitty day of work and blood pressure all over the place didn’t help. Saw GP before the run and I’m being sent for 24hr bp monitor.
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30 minute spin class. That’s ya lot.
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8.5 mile run 
Wet
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It’s still bloody raining
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Back to to it slowly after an extended break following Barca 70.3 and new daddy duties. How do you guys fit this all in? 
Ramp test on the turbo - terrible 208W but a baseline to go off and a light upper body gym session yesterday.
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With great difficulty!
Squeeze what you can in. Don’t put too much pressure on yourself. Your family is number 1. Training is a bonus/pressure release valve etc. Don’t try to be a hero. There are other races, but you’ll only get the time with your baby this once. 
And be prepared to be knackered. All. Of. The. Time. 
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Well it’s officially winter, I have restarted my direct debit for the council gym.
What the approach these days? Is it still turn up in an expensive fitness brand matching hoodie and tracksuit bottoms with ludicrously big earphones, do two reps and then sit on your phone for 15minutes before taking a photo of yourself in the changing room to put on Instagram?
I’ve not been since March and want to make sure I’m doing it right so the cool kids don’t laugh at me.
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Having done very little recently, managed to get out on Monday for an easy 8km, which kind of made up for missing parkrun.
Ran to track 6km last night, and then had 13 x 400m with 60s rest. Struggled a bit, was around 1:20 for most of bit except for a couple of blips towards the end. I blame the footwear (Pegasus 37s) 
Heading off to Warsaw this afternoon for work (return flight lands 10pm Friday), so probably won’t do much else until parkrun now, but will take kit just in case I can just on a treadmill at the hotel.
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Sounds about right, was it on here recently where someone posted that gyms are banning these moronic influencers that are setting up pro level cameras on tripods and blocking kit for ages to get the perfect rep 
Fooking selfish twats
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Seen lots of this in the last 6 months
In all fairness the tripod cameras did seem to be in spaced out of the way ish
Pretty girls wearing less than nothing and lads with 0.0444 % body fat taking all kinds of pics to put on the internet
Some of them are quite fit ( strength reps, run speed etc) some use vapes and run company’s called elite endurance coaching … (unts of the first order ! it really doesn’t matter to me what they look like, I’ve chatted to a few of them, mostly nice kids trying to make there way in what is now a very strange “ health and fitness environment “ duck me who makes this shite up
I’m off for a swim!!
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Don’t you hate good swimmers sometimes … !
You ruined my post !
Am
Strength
15 mins core
15 mins 12 reps per min bench 40 kg ( this was hard ) some proper suspect throw up reps at the end.
15 mins sled pull ( 155 kgs) this is a huge step up in weight ( in fact too much )
10.5 ms per on the min, jog in between reps
( jog wasn’t happening ! Next time!)
15 mins general weights.
PM
2.5 km swim in 53 mins
Excuses … 9th hour this week since 8 am Monday
See above
I was tired
I’m a crap swimmer
Mostly the last one to be honest.
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Say hello to 4am!
Speaking of which, 8.8km run.
38 minutes. 113m elevation.
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Yeah, but also as well as loudly and obstinately shaking yournprotein shake agter your work out you also need to loudly announce you are taking some pre workout before you start and you like the buzz it gives you.
Plus after a couple of sets its customary to take your pump cover (jumper) off
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