@mw22 sorta century that 
(I like it! But only cos I use proper measurements, like KM 
)
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Maybe a rest day today 
Certainly no running today.
Legs are beat.
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Usual 12 hours last week
Got a hamstring twinge at the min
Thankfully managed 200 w av bike fit an hour into 1 hour at 10 kph with no issues yesterday.
Starting a programme for hyrox Bham / long duathlon interesting to see how it plays out
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4 lap (4x800) PB of the local lake yesterday on the back of 1 lap & 2 lap PB’s over the last week. Finally making ground on my OW times that have been lagging progress I’ve made in the pool.
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Very easy week after the Outlaw sufferfest last Sunday. Mainly travelling with a fair bit of walking and a couple of very relaxed swims. Aiming to run everyday now all pretty relaxed as it’s too damn hot in the south of France for anything hard
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That’s what she said 
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I haven’t run again yet. One steady bike and a swim. Plenty of holiday walking in the Peak District though.
I’ve entered the Bournemouth Tri by way of keeping the motivation(which was at an all time low beginning of last week)
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I’ve got Weymouth 70.3 to keep me occupied
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148 burpee 1 m jumps will do that I guess
( not all at once!)
Polar strap recorded 188, max hr for a decade ?!
Breathing heavy on that one
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9.5km trail run with club.
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30 min easy on the indoor bike to try and ease the DOMS from Saturday
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30 minute spin class yesterday, 45 minute (spin class) today.
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6km easy run with LO
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Ive not done any sort of bike test since I had my bad chest. last one I did was the Sufferfest Full Frontal around Covid time when I hit ~260FTP. well I decided to do the Zwift ramp test yesterday, more to see how I react to a bit of intensity rather than the output. It started off OK, then all of a sudden within two ramps you are blowing out the arse and struggling to turn the pedals. Got to 320watts, breathing was laboured from about half way into the 280watt minute (chest not fatigue) so stopped probably a littl early. I recon on a good chest day I could do 1 or 2 more reps so not a bad output. 222watts FTP apparently. Not convinces but still gave me a baseline. no way I’m doing that in a Full Frontal test though in current condition (I probably wouldn’t even finish that 
)
HRV today is very low! RHR is about 5 - 8 beats higher than normal.
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80kms on the bike, this morning. Pretty steady. First exercise in 10days, so feeling it a bit.
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Went out at noon with a hangover for 10km run on what feels like the hottest day of the year
Felt good and pushed it along - ended up with my fastest 10km of the last 3 years
Perhaps I should try drinking more often 
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2hr surf this morning then went for a run.
I was planning an easy run walk to Morte Pt and back. Just before I left, Mrs FP asked me to pick up three things in Woolacombe, one of which was tomatoes
Ran Marine Dr to Wool which was absolutely heaving, even for that place. So I picked my way through the grockles and out 'tother side. Got to Watersmeet and the traffic and chaos up the Morthoe road was mental. Lots of drivers shouting. I couldn’t squeeze by, so turned around.
Got to Wool and in the chav zone headed for Londis. What a sight was unfolding before my eyes. Fat families doing fat family things, football shirts a plenty, saw a guy with a ‘Dog Dad’ t-shirt, I refrained from punching him square in the fucking face.
Saw a shirtless guy with full, and I mean full, back tattoo of the three Kray brothers, proclaiming his hero worship. Saw two guys arguing over a table at an outside cafe.
Got my shopping but because of the tomatoes, decided to hike back but took the hard way back over Potters Hill and at the bottom met a very nice retired gent walking back to our complex. We had a lovely chat.
Weirdest, slowest 9km ever 
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Smack down !
Sled push
Bench press
Pull ups
Leg press
Shoulder press
All to failure with my son, you go I go… last man standing !
Pretty much a draw … ish
1 hour 40 of pretty intense graft nets me 12 hours this week
Hour bike/ hour run (twice )
Two hour turbo
And the usual crap
Onwards
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Been a good week, first week of proper regular SBR since getting injured in April.
Managed 9.5 hours, including commuting. Mostly very slow, steady and sweaty. Ran 6 times, minimum 4km maximum 6km for a total of 31km all at around 6 minutes per km pace & hip pretty happy- just a bit of a twinge afterwards.
Really encouraging, but I know I need to be careful not to run before can walk, so to speak. Will take it steady next week too.
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