Run 33km
Swim 4.4km
Bit of a shame to not get a 15 hrs week in but hoping for consistency rather than peaks weeks and then bust.
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Up early, 6km run.
26:54. 75m elevation.
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Iām hoping that now the racing season is pretty much over except for a few trail and fell races I can go back to exercising as much as training. No trying to fit in a long ride, or swims etc., just go out for a run that I fancy and a bike ride when I get chance.
I will do a few Zwift races as well.
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1240m swim
Best 400m in a while 7:49 vs PB of 7:30
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9km evening run with the cub.
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45 minute spin class. Sweaty AF.
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Physio this AM
So itās a small muscle tear - one of the muscles in the quad - forget the name
Still a bit tight
Resistance band exercises and lunges. Hopefully wonāt be out of action too long
Good chat about how I found manual labour was good for running. Muscle activation. He suggested finding some kind of strength program which isnāt necessarily gym oriented but some sort of functional fitness - if that even exists. Maybe I have to get a job filling a skip one day a week lol
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A betting man would probably say rectus femoris?
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2 hours 15 minutes indoors on the bike prior to work ~162 watts ave HR 118 bpm
I have fuelled for a run so Iād better go for one laterā¦
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That sounded familiar
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Itās one of Harry Potterās I think
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Best way to get rod of a hangover - I trained for uktras with a perpetual hangover. Ran my best ever times. Itās the extra calories
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Harry Potter is not putting his rectus anywhere near me thanks
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10Ā¾ km easy run straight after work.
Plan was 15km but circumstances did not allow. Annoying as it was a lovely evening.
Still a decent days training.
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Bloody mild this evening, which was annoying as I was freezing in the kitchen working today!
Fighting this tiredness that is living deep inside of me since north coast by heading out with mates.
Got 18km ticked off, but was starting to feel it from about half way. Tendons are a bit tight and aching, and I was just falling off rhe pace. No obvious muscle damage or cv fatigue, itās like I was just too slow.
Iāll need to continue to be patient i think so as to not prolong the fatigue!
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āAlert: Your free trial of M50+ membership will expire in 13 daysā
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Yeah, in hindsight it was probs a bit much. 
But who cares eh. Legs are a tad tired
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Same bike session as yesterday only 5 watts higher today, same ave heart rate 118 bpm
2hr15 and nice to see the heart rate drop every time there was a section where I eased off the power a bit.
Slow 
progress but definitely progress over 2 - 3 weeks ago.
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Gym first thing.
Rowing warm up, then glutes and calves.
Also saw the biggest house spider in my life in there.
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Also managed to make it to the gym this morning - an hour of treadmill intervals
Feels so good when I have done it - amazes me that I struggle so hard to get out of bed to get it done most days
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