Swim am 2450m
Lift pm 2850kg
9 Likes
Wednesday 6k easy run with zl, followed by 2*4k bike commutes
5 Likes
Tuesday🏃♂️ 2025•80 - 16km Extensive Endurance with 5x strides
- 16.11 km – 1:27:20 – 5:25 /km
Wednesday🏃♂️ 2025•81 - 3x 3km Repetitions
- 3km warmup, consisting of 1km steady, 2x (100m at the main set 3km target pace range / 200m steady), then 1.4km easy
- 3 x 3km Tempo (target 4:23 to 4:30 per km), 2km steady between efforts
- 2km cooldown
Result -
18.32km – 1h31m21s – 4:59 /km
3km Reps, 4:24 /km, 4:26 /km, 4:26 /km
Detailed Splits
Rep 1
- 01 – 4:26 /km
- 02 – 4:26 /km
- 03 – 4:20 /km
- 3km in 13:12 ave 4:24 /km
Rep 2
- 01 – 4:27 /km
- 02 – 4:27 /km
- 03 – 4:25 /km
- 3km in 13:18 ave 4:26 /km
Rep 3
- 01 – 4:26 /km
- 02 – 4:27 /km
- 03 – 4:26 /km
- 3km in 13:19 ave 4:26 /km
7 Likes
Second night for an outside ride, 44K with a 3K brick.
Why does OTBR feel so hard, the cold breeze wasn’t helping though.
10 Likes
“Go Nocturnal”! Still wearing mine as well.
3 Likes
Another functional fitness workout at lunch.
3.5k on the treadmill.
1k easy, 0.5k flat out, 0.5k easy, 0.5k flat out, 0.5k easy, 0.5k flat out, 0.5k easy.
Then straight into two continuous sets of….
Military press, barbell lateral raises, kettlebell deadlifts, kettlebell sumo squats.
Blowing.
11 Likes
Got out for a thirty minute jog but missed my hour of sweet spot intervals
6 Likes
Thursday am 6k easy run
Thursday pm 45k moderate bike
6 Likes
Bloody daughter dislocated her elbow again. That was my second swim of the week missed…
15 Likes
Oh no! What did she do this time?
Hope she’s feeling ok, all things considering!
4 Likes
I wasn’t at home. She either fell off her scooter or fell off the sofa. Either way not a significant fall so might be a regular occurrence!
5 Likes
She’s probably not old enough to know if she’s got hyper mobile joints or something? With a bit of luck she’ll grow out of it 
3 Likes
The consultant said similar - hopefully by five she’ll be out of it.
6 Likes
Longest outdoor ride this year. 115km and 1230m elevation solo. Pooped by the end of it but nice to get out in the countryside in this weather.
No Poet approved. Stopped for coffee and cake.
20 Likes
Trained twice today. 5 am run club.
5.4k. 23:52. 81m elevation.
Friday night swim.
4 x 400m, rest 75.
Felt comfortable but slow. Average 1:43 p/100.
11 Likes
Friday am 6k easy run
Friday pm 30min TRX and plyometrics
5 Likes
12km recovery yesterday
3.1km easy today.
7 Likes
16 Likes
Quite happy with a 25:55 park run given I was pacing it, and my 54:45 10k last weekend. And 50s faster than last summer.
Hundreds of people there…
Also cracked open my summer Pegasus so also happy they performed after six months in a box.
12 Likes
