Saturday - easy 5k run with zl
Sunday - easy 6k run with zl
Monday am - easy 16k run with zl
Monday pm - 30min turbo MyWoosh 40/20s
6 Likes
Trained twice today.
30 minute spin class first thing.
Functional fitness workout at lunch.
2k run.
3 sets of bicep curls / db oush press / kb thrusters / kb deadlifts.
2k run.
6 Likes
Went for a run this morning before I had properly woken up, mainly because tridot said to. Would have preferred to stay in bed actually. 7.2 km super slow at 6m46 per km.
Now I’m almost questioning whether it really happened or if I dreamed it. Literally no recall. But Strava says it happened.
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Not quite as early for me but just had an 7K easy run to the dam, first half was on trail then down to the road bridge.
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Tuesday am 6k easy run with zl
Tuesday pm 2*4k bike commutes
Wednesday am 6k easy run with zl
Wednesday pm 19k moderate run
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Up early. Gym.
2k row.
2 sets of banded clamshells, weighted bridges, kb sumo squats, kb goblet squats, kb deadlifts, calf raises.
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Struggling again this week, work is playing heavy on my mind and draining me.
Zero Monday, Tuesday. Swam Wednesday and squeezed in a sweet spot session on the bike this morning.
On the other hand I’ve got a big ride on Saturday and potentially a 10k foot race on Sunday so I might try to palm it off as a taper week to the weekend 
8 Likes
Thursday am 6k easy run with zl
Thursday pm 8k run with 10 hill reps in Newbold Comyn
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Split workout.
20 minute steady run.
2 x 2 continuous sets of kb thrusters / press ups & db push press / bicep curls.
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50km / 576m 2.5hr MTB ride in 20° 
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1600 swim, bunch of stuff.
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2.5km club swim this morning.
110km/1900mtrs ride in 4:25…4:33 elapsed time used up waiting for a convoy at roadworks, 2 pees & a phonecall 
.
Pilates class this evening 
10 Likes
Next Wednesday I will be attending a conference in Amsterdam. I will combine this with small bucket list activity - cycle the length of the Rhine. On Sunday (which happens to be my 53rd brithday) I will start at the lighthouse at the top of the Oberalp Pass - the official source of the Rhine. I’ll head down to Lake Constance, Basel then straight up the Rhine through Germany. Hopefully get to Amsterdam Tuesday evening.
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What’s the total distance? Sounds like a nice adventure!
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That sounds awesome. A bit against the prevailing winds but as it’s your adventure, this doesn’t surprise me.
(You also share a birthday with my husband - but a year behind 
)
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In the hotel gym again this morning.
5k treadmill run.
2 x kb thrusters / db push press / kb thrusters / db push press
That’ll do.
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Depends on the route. If I do the proper Rhine 1150km, if I cut the corner from Constance to Karlsruhe about 1000km
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so its downhill all the way 
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1hr 20km ish MTB ride.
Up the cobbled climb of Swiss Hill, then down the broken brick and mud Bradford Lane - which is hairy on my gravel bike, but the MTB just ate it all up.
Nom nom nom.
I doubt it’ll be long before I break something.
My ambition exceeds my skill, by quite some margin.
I’m going for a 50/50 split of collarbone, or face.
12 Likes
