Heavy seated deficit calf raises is what you need to be doing for this, both soleus and achilles. Calves carry 6-8 times body weight when running so doing body weight ones ain’t going to do much progressive overload wise. I tend to stack about 100-130kg of plates on my lap to do them.
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2 x 20 minute spin classes.
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2km straight through swim. 35mins, 1:45/100m 
Nice and relaxed, 118bpm ave 134bpm max 
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Saw that, like your swimming renaissance @Poet.
Gym first thing for me. Rowing, glutes, shoulders and biceps. 
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First running session in 2024! 4 x 1 mile repeats. Target was < 6 min. Only managed 1 at that speed! The new workout snapshot on intervals.icu is nice
With fitness not great, it’s nice to have a new starting point to build from.
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Yeah i like it too. Easy to get a quick visualisation in your calendar, even if it’s not always 100% accurate, but certainly close enough.,
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12km jog at 4:50/km average.
Had to keep slowing down 
I guess losing 15% of my body weight in four months helps 
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7.5km run along Cardiff Bay Path. Couldn’t get into my regular hotel so came to the big smoke 
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Lunch swim. Focussed on drills having bought fins for the first time in the morning.
Evening bike - 90m easy on zwift. Rewatching the Tour de France doc on Netflix 
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Knackered after yesterday’s travel. But I dragged myself to the pool for a shorter swim of 1.5km.
Two folks that just wanted to swim up and down. Leaving me with the centre line; “it’s wide enough for three of us to just go up and down”
BUT THAT IS NOT HOW IT WORKS 
Anyways, pace is still all over the place, but managed some decent ~1:30/m splits again
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I wouldn’t be up for 3 swimming up and down in single file in one lane. Not everyone keeps a narrow stroke and a couple of people I know have ended up with fractures from a hand whack!
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Gym first thing. Little bit of rowing, lot of S&C to ward off running injuries (when my calf finally sorts itself out).
I will swim tonight!
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Double rocks !
16 ….1 km runs at 12.3 kph
Gives a km time of bang on 5 mins
Interspersed with 8 skis and 8 rows ( all 1 km @ 4:30 pace)
Total time 2:39:55
Av hr 143
1759 cals.
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First training ride in absolutely ages. A group of eight but that was whittled down to five after around 45 minutes. Smack bang on the hour my legs just said no, I was absolutely fucked, couldn’t even hold second wheel and had to sit up and roll home. Really good to get out though, I’ve done very little cycling over the last three weeks so hopefully I can build that back up now.
Legs are still dead an hour and half later!
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How depressing is it when you fjnd a 4 min interval taxing at a power that 2 years ago you were riding a whole HIM bike leg at! 
Absolutely glorious day today but I cba to set my bike and find my cold kit last night. So did 90 mins on the turbo instead.
Still a decent session (for my fitness level) with lots of aero work. But seems criminal as its gorgeous and sunny 
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Same for me @gingerbongo
Fairly easy on the legs parkrun, but lungs/heart just didn’t have that extra gear.
20:25 4:05/km fifth place.
Reckon I’ll go to Stretford for a sub20 soon
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You got the 80’s helmet though 
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1st K uphill was a bit suicidal 
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It’s not uphill, I’ve no idea where that’s come from.
It’s down hill by about -3m all the way.
I usually do a 3:35/km opener
Could’ve done that and held on for dear life, then pushed on today. But decided to be sensible.
OH!!! My pod popped in my 2021 Next%. Only done 400km in them. Let’s see what Nike say. Sole
Is pristine.
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