Tubes. I got them on first time fine on my new wheels but this was my first change - I suspect I was flapping and tired and rushing trying to do it by side of the road and just messing it up.
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Gym first thing.
20 minute run.
20 minutes of weights.
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7km run. Very steady.
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Thursday am 7km fartlek run
Thursday pm 30 mins strength training
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Is this a game of guess the 90min, 2hr and 3hr power?
When I saw the VI I though thatās extremely odd.
What I meant to say isā¦ great consistent power across those durations.
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Got out for ANOTHER run today at lunch time. Super humid this afternoon!
Really starting to enjoy my running again, and starting to feel stronger. Still weak on the hills, but on the flat, rolling sort of terrain iām starting to feel like iām getting into my stride and flow again; albeit a tad slower to previous years. But itās still early days.
A snip under 14km run on the roads today.
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Quick 70min MTB blast.
Super hungry. Again.
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Get a bit of pan fried aubergine 
in you.
Smashed avocardo on a toasted bagel 
?
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Or thumbs 
of steel.
I known someone in the building trade that I swear could almost mount car tyres with his thumbs. Every group ride he is on, even if you are totally competent, you might as will let him do it in a blink of an eye and save yourself the effort.
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Actually got a 6Ā¼km easy run in (an hour later than planned, late lunch)
This week has NOT gone well for trainning. Was thinking about going for another now but its so muggy. 
in coming.
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I know a bike shop owner just the same
I guess he has some serious practice in 40 odd years
But true
He pushes the side of the tyre thatās already in right to the middle at first and pulls it all the way round from above
Weird ?!?
But heās thumbs only ā¦ ish
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Today was an easy 6k offroad
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Trained twice today.
Gym first thing.
1.5k rowing warm up.
2 sets of banded clamshells, bb bridges, kb sumo squats, kb goblet squats, kb deadlifts, db seated calf raises.
Swim tonight.
4 x 400, r 60.
Average 1:42/100.
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I completely cocked up the Dads race at the youngest boys sports day.
An egg and spoon race where I was possibly leading until my egg ejected. There may be a video on the Mrsā phone, will see if I can get a shot from it
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Iāve ground to a complete halt, no desire to train for weeks now since I slipped on the stairs. My head is stuck in work too, so Iām not getting the breaks that training gives. āMyā local race is on tomorrow but weāve got a university visit instead. Gained a kilo and a bit. Only left the house twice this week so missing all the good weather. Canāt really explain it. No family problems. New meds last month improved my bp so I should be fitter than everā¦ 
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Guess itās normal to have ebbs and flows but personally I find entering a race gets me out of the door more than anything else.
(That and the need to get to work when we only have 1 car & herself has taken it)
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30 minute spin class first thing. Thatās my lot today.
And chin up, @joex. We donāt want to trip over your bottom lip!
Maybe get yourself for a short walk. See how you feel.
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We have all been here over the decades
Do what feels right training wise
Youāll be back at it in no time, start with ā what you fancyā and go from there
Enjoy the trip
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Iāve definitely noticed an improvement in my mojo, over the last 3-4 weeks. A combination of the weather improving and work being a lot less stressy than earlier on in the year, but also just wanting to get outdoors and move. Iāve found it hard to shift some weight but Iām slowly knocking some off. Iāve been sensible and Iāve been playing the long game, getting back into my running, just aiming at trying to get two runs in per week (in April and May it was one run). My feet have been behaving themselves but Iāve tweaked my left Achilles a couple of weeks ago. However, Iām not too worried about it as itās pretty mild and Iām listening to my body and only running when I feel able to and Iām happy to cut it short if things donāt feel right. Iām also doing a proper stretch / walk / v slow jog warm up at the start of each run. So today I was going to do a few 1 minute intervals, and comfortably managed 4 before the Achilles went from ok to being mildly sore. The jog / walk home was fine. Tbh, Iām just loving being able to run again; Iāve really missed it. This is probably one for the over 50s thread!
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