My week in the sun has come to an end clocked up 22 hours of training with 90 km of running and 360km on the bike in the wind. Thankfully no swimming
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Did 25mins lifting, 55kg dead, 55kg squat, 25kg press, 25kg bench
Physio has prescribed rows. 
Plus other stuff, so strength has to come back in;
4x8 heavy rows
Lateral pull downs
Rows are with slightly different form, so might need to rest the bar off the floor.
Plus a kind of arm raise that squeezes the shoulder blades, and “nodding dog” for muscles in the back of my neck.
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5 mile run followed by PT session pb’d my deadlift on the trap bar - now at 80kg . As a 5ft 3 , 54 year old woman I’m very happy with that.
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Friday am 11k run - 1st 4k easy with zl, then 10 reps of Campion Hill and an easy 2k jog home
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2025•62 - 16.1km Extensive Endurance with Strides
1hr 27m 5:26 /km
Strides 5x 100m
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Trained twice today. Firmly back in the swing of things.
Lunch, run.
5k, every k faster than the last.
Tonight, swim.
5 x 300, rest 1:00.
Shattered.
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Beautiful morning for a run downriver to Bourne End and back on the Thames
Cheeky half marathon training for Mrs T
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2025•63 - 35½ Long Run last 3km at Marathon Pace
32km 5:32 /km Looooong warm-up
3km 4:52 /km Main set, lol
500m 5:44 /km Cool-down
Unlikely I’ll run 4:5x m/kms in the Marathon in six weeks
Lower back was ceasing up 30km+ but okay a side from that.
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Nice.
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Thanks, at times there was a cutting wind, I did wonder why I was doing it.
Enjoying the Rugby now!
F1 tomorrow morning.
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13km run along The Thames on a stunning morning with Mrs T.
Impressed that we managed to get up at 6:30 to get out just after sunrise.
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That looks great!
I got a swim in this morning, just about. Started twenty minutes late, 2150m and kicked out.
Trying to work on interval pacing is pretty hard with breast strokers in the fast lane. I wish someone would convey that keeping to the sides makes plenty of space for all paces in a double lane.
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on top of her half yesterday, that’s great going. She’s going to crush London 
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13k along the Trans Pennine trail towards Sheffield, went under the Tinsley Viaduct, the twin level viaduct that carries the M1 at Meadowhall.
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2025•64 - 11km Regenerative Run
Easy 11km, some of it along the canal, it was bloomin freezing by the water and warm when the sun was out on the road to and from the canal.
125km week.
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That’s some going that fella
A mere 72.5km for me
10.5 hrs for all activities
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it’s been an 80km week for me, from three runs 
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Gym today.
10 minute row, then 2 sets each of bench press, military press, lateral bars raises, bicep curls, bridges, deadlifts and calf raises.
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