Bit of niggle on the left knee so walked it in
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I wimped out of running outside, it was cold and I couldnât face it as I only had shorts.
But I did manage 3/2/1/1K reps on the dreadmill about HMP, had to talk myself into it but once I got going it didnât feel too bad.
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I got out for an actual run with people in the dark. Was great fun and glad I went. Off road on the common and in th forests, just making the route up as we went.
Was dreading it initially as cold and dark. But was soon stripping the buff and gloves off and was too hot in my jacket by the end!
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Day off work today, so I drove to Cheesefoot Head and did 10km of SDW trails to Holden Farm and back. 1hr10
Legs felt ok after Sunday but definitely did something to the top of my left foot, itâs still not right but easing. 
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Have you tried using a mirror
sorry 
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I shall reflect on your suggestion.
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As long as you didnât have to Hubble back to the car
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Tuesday am 6k easy run with zl
Tuesday pm 30 mins strength
Wednesday am 19k run, first few km easy with zl then upped pace
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Back in the hotel gym.
15 minute hard run.
15 minutes of weights.
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Thursday 6k easy run, then 6hrs deadhedging with the wildlife trust
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Quite a tough sweet spot session, 233W a bit like an Olympic bike. Still feeling this evening so skipped the planned run.
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Bailed on my morning run opportunity. Bailed on my lunchtime run opportunity. Weather was still grim but very happy that I didnât bail on my post work window as well!
Mentality of just getting out for 5km helped. Ended up working a bit harder than normal at teh start as it was freezing. So decided to settle in and build a bit. Didnât look at the watch at all, but then pushed the 5th km a bit harder before running home from where I was.
Ended up with 6.5km or so averaging 4.15âs so pretty chuffed with that. Was mostly off road, but on good paths, if a little wet. Even managed a km that started with a 3!
Time to build up again now.
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Thats what I did⌠was too bad but had used my reserve earlier in the week.
6km lunchtime run with 5x 100m pickups
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Friday am 6k easy run with zl
Friday pm 9k run with 10 reps of Campion Hill
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10km trail/road around Wells with my mate Craig, chatted about Arc. Heâs in a good place now with his DNF which was great to hear.
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30 minute spin class yesterday.
50 minute slow and boring run on the treadmill today.
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94%?
Iâd called that effectively threshold.
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Saturday am 6k easy run with zl
Saturday pm 30min turbo - MyWhoosh 30/15âs #3
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Right on the limit of sweet spot, got through a threshold session today, over unders. Fairly confident Iâll see a rise soon if I can stay consistent.
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