haha yeah, sometimes you’re hammer and sometimes the nail!
945? It’s still there for me in the list of activities. But I always used to use a separate app. I stopped tracking it after London though.
60 minutes on the treadmill this morning, all Zone2.
Couldn’t face another wet and windy run outdoors
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Windy track sesh last night, thankfully missed the worst of the rain so only a bit of a drizzle during the warm up. Pyramid set of 1,2,3,4,3,2,1 laps with around 90 seconds recovery between each, averaged around 1:25/lap or 5:40/mile. Can definitely feel the top end coming back, still not to the pace I was at previously but weather probably didn’t help either.
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Bonus half term lumpy 50 mile ride.
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just nipped out for a quick 20 miler… and had one of them rides where you feel like its just really easy, and everything is working… good pace and power throughout, and then smashed the last (completely flat) 4 miles at an average pace of 27mph. Buzzing. 
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Not absolutely sodden???
not sure where Wheezy is, but its dry as a bone here…not had that much rain. We’ve been lucky.
It’s shocking here…
Did think about riding outside but then came to my senses…!
Hour bike … balls out now.
After a rest day and in a short week…
Been dreading this for the last few days…
Oh the pain…!
Not done anything since my concussion on Sunday, not really sure when I should start again.
I don’t fancy the idea of swimming, running or road biking yet but I may have to get on a turbo before I go cray cray.
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He must be. Started raining at around 11!
Painting, swearing,repeat
Yes, I was. But I’d rather be wet and not at work than dry and at work.
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I’ve just managed to grab a rare hour in the daylight. Been a good day. Had the day off work, spent it with the wife and the eldest - a rare treat with the toddler at the childminder. Despite stuffing my face with meat for lunch I got a window to go out for an hour in the daylight as opposed to my planned two hours alone in the dark. So I grabbed it.
Did a bunch of steady hill reps and I’m not feeling quick or powerful on the hills again yet, but i’m feeling really comfortable. I’m scared to whisper it but I’m feeling like a runner again. My stride and swagger is starting to return.
I almost went for a balls out last rep as I was feeling real good. But managed to keep the ego in check. I’ve been super patient and disciplined this year so far, so no need to ruin that foundation. I’ve got to peak in October not April, so need to carry on with this steady build. Plenty of time for vomit inducing hill reps (I love those sessions).
Amazing what a few weeks of consistent running can do! Now I’ve also bought my evening back for a glass of wine and cuddle on the sofa with my lovely wife. Great day! 
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That was a pretty rapid run for hills reps my friend 
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Cheers dude. It all felt really easy, really controlled. Positive sign.
Its only when we really push ourselves that we find out what we are capable of
Last night’s interval set was 6 * 800m @ VO2 Max pace with 200m recovery. Luckily I have a friend, who is 20 years younger, but runs at the same pace as me, so we decided to see how hard we could go, but keep each 800m at the same pace.
It was a really tough set, however, I managed each 800m interval @ 3:40/km pace (+/- 2s), also got my HR up to 190. The last time I saw 190 was August 2018, I though that my days of 190+ MHR were in the past
I can maintain a good pace over a long distance, however, as soon as my pace goes faster than 4m/km I really struggle, so doing this set at 3:40/km pace is a real revelation
Just to keep me firmly on the ground, saw Gustav Iden and Kristian Bluemental did a 12km sub 3:10/km as a Brick yesterday, didn’t look pan flat either
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It’s all relative as you well know Matt. But that’s a great session - good to hear you’re so positively pumped from it as well!
4m/km is about my ‘its getting properly difficult’ point too, as well as 187 being my current max HR, so I can fully appreciate how tough that set must have been… good work!
It’s funny hhow a round number can do that eh?!
I remember when i first started running a few years ago and that was a real early barrier for me. Being able to run sub 4s. Once i ran a 5km at that pace, i started to break it’s power. That said, i still use it as a benchmark of how i’m doing i.e. when i can run under 4s with (relative) ease, i’m starting to go well again. Not 4.05 ir 3.55 - they just don’t have the same effect!