Hot brick this morning. 35C at the start and 38C by the end. Started off with a power / pace goal in mind but quickly binned it & just went with time, Don Fink style.
Was out for 2.5 hours, drank 5 litres including the drinks on getting home , and still no 
Edit: 3 hours later, 2 coffees, some watermelon , 500mls of fruit smoothie and some more water & we finally have a dribble of stuff that looks like Irn Bru- is that too much information?
Short 6k jog round the block, creaking a lot 
Yesterday about 4:30pm
A warmā¦ 23C
7km @ 5:09 min/km ave HR 117 bpm
Garmin Heat Acclimation +4% to take me to 9% 
18km commute.
27kmh fixed 
Thatās gonna be hard work going home.
perhaps unsurprisingly hereā¦
I maybe one of the only people praying for a scorcher at Cots 
But on the other side of the coin, daily flights of stairs type elevation goal is just 6 flightsā¦ on holiday last week I hit it by 7.30am just going to breakfast in the hotel 
As weāre having some lovely weather this week I thought Iād do a longer run this morning, say around 11 miles.
Iād hitch a lift with MrsF to her work and run home from there as I think itās about 11 miles.
In the car she says to me where do you want dropping off and when I said all the away to her work she pointed out that itās about 15 miles from home. Eek. Iāve not done that run for a couple of years or so and clearly forgot the distance.
Quickly worked out a route that was around 11 miles and she dropped me off by a roundabout. The run back home ended up being 12 miles.
Longest run by some margin since London Marathon. Bloody starving now.
Yesterday, 30 minute spin class.
Today, 30 minute spin class first thing.
Lunch, 20 minute tempo run. 15 minutes of weights.
Gym was 30 degrees. Drank 3 pints of water since and havenāt weeād.
25C
7km @ 5:00 minā¢km
Heat accl +7 to 16%
23kmh home 
Monday am 6k easy run with zl
Monday pm 6k fartlek
Tuesday am 6k easy run with zl
Tuesday am+pm 2*4k bike commutes
Tuesday pm 6k steady off road run
Yesterday after my run, hit the gym, squats, bench, row, and skullcrushers with 1 or 2 dead hangs at the end.
Simple 1600m swim today. Avg pace 1.31, so gradually getting some fitness back.
7km steady run.
Gym early.
2 sets each of 750m row, banded clamshells, banded and bb bridges, kb sumo squats, kb goblet squats, kb deadlifts, db seated calf raises.
Did a jog.
It were āot. And slow.
But I did it. Again.
Not having so much work stress is amazing 
am 6k easy run with zl
pm 8k steady run in the heat
Super steady 3.2 km with neighbour doing his charity 2 miler plus Mrs T
First run after SDW
Pleased to report that the legs still work
Just as well as headed to the Alps tomorrow for some running/hiking with Mrs T
Friday and Saturday doing the route of the OCC from Orsieres to Chamonix- 57km with 3800m of vert (same as SDW just 1/3 of the distance)
Gym again.
1.5k rowing warm up.
3 sets each of db bench press, bb military press, kb deadlifts, kb sumo squats, kb thrusters.
After each exercise 2 x db push press.
Sweaty and shoulders hurt.
Considering sticking a lottery in for that in 2026, think Iām eligible from the race in April.
24 minutes tempo
5km 4:50 minā¢km