Gym this morning.
3.5k row, then lot of glute and calf work.
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45 min out and back along the canal
Z1/2 out and z3 on way back
Pushed Mrs T hard but she managed it 
Then 30 mins of yoga which I can really feel the benefit of now
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Sometimes a formal training in anatomy is a blessing, sometimes itās a curse.
Today itās a curse
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10% rule says you overtrained in summer
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At least you know. 2024 will be better! 
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Making progress every day 
Gone from non-weightbearing on crutches, to now walking 90% normal and able to do single leg calf raises in 4 weeks.
Few easy cycles have hurt putting any force through it but reckon probably could do seated hills now
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What have you done to yourself?!
Iāve been there with non weight bearing. Crutches for a month pre op and 3 months post op + no heavy loads for another 3 months
So - I swam a lot 
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Zwift setup is almost ready. I say almost as the turbo is very wobbly. Need to take the bike off again and level it. One of the adjustable feet wont budge.
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Made it to 10 hours this week and quite a bit of running, nearly 3:30 and Iām not totally broken 
Nearly 6 hours of cycling but a lot of that was a single outside ride, but barely an hour of swimming, albeit the gym was closed for two days.
Would have done more today but decided not to risk it in case I am fighting something,
Likely to be easing back towards 8 now that Iām back at work on Tuesday 
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Nice !
30min Zwift + 1km jog off 
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straight 5k on the rower. havenāt done one of them for a while as mainly been doing intervals.
bloody boring but the start of my January challenge of using the rower or skier every day and hoping for 5k a day.
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Wow FP, Iām in awe of you this morning! ā¦just realised itās not even morning anymore, sums up my mood for today
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Yeha weāve all just about surfaced too! Though in fairness we didnāt get home until 2.30.
But it was a mile walk home, so Iāll count that as todayās exercise! 
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Up early.
8.3km run.
35:59. 107m elevation.
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Thanks Anna. You definitely wouldnāt have been in awe if youād seen me death shuffling along. 
It was nice though, spoke to so many people who were hiking and they asked me if I was training for anything. Plus the coffee van was at the top of the Downs today. 
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Nice work FP
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