Trained twice today.
30 Spin class first thing.
Tonight swim. 4 x 400m, rest 1:00.
9 Likes
Quick run this morning.
5km. 21:17. 79m elevation.
8 Likes
Easy jog for me today. 7km ish. A fair bit off road. Explored some BMX / MTB jumps 
They need a bit of love, but decent enough to have go breaking my arm.
7 Likes
Bike testā¦
Sat 12 July 10:32 6m8s 3 km Wyre Forest Cycling
Best power for the season: 903w for 0m1s!
Best power for the season: 720w for 0m5s!
Gears changes arent great but Iām not messing with them now. Itāll do.
7 Likes
Shoe Test
2150m 9m18 ā 4:24 minā¢km ā 28Ā°C
Edit: was going to run 4:40s but got excited
5 Likes
Out early this morning to beat the heat, it hasnāt worked.
At the Cafe now, probably just turning round, so about 60ks all told.
16 Likes
Fāing punctures.
Got one 80km in. Pump not working. Wasted one gas canister as the nozzle was blocked. No worry. One spare. Sorted.
FIVE DAMN KILOMETRES LATER.
Rode until I could not ride on it no more
Now in the middle of nowhere with no pump
No spares.
No way of getting home.
Just waiting for a cyclist to come past.
Pissed off.
15 Likes
12km on a total flat.
Say some Crewe Clario. Riders who rescued me!
9 Likes
100kms out to Windsor. No faffing or stopping, so Poet would be happy. Pleased to be solo. Lots of big groups out, and managed to mostly avoid them.
10 Likes
Good job, a true triathlete avoiding those groups. 
8 Likes
149km at 27kmh in the end.
That includes 12km on the rim.
Lovely.
11 Likes
Early start in the Peak District for 24km round Ladybower and Derwent resevoirs
Ran with Andy who pushed the pace along quite nicely - he is doing UTMB in August so is in very good shape
7 hrs this week - another which was work affected 
should be better this week
13 Likes
Gym first thing.
1.5k rowing warm up.
2 sets each of bench press, military press, bicep curls, deadlifts, sumo squats, ab crunches.
After each set 3 x reps of db push press.
9 Likes
Did my first solo 50km ride in properly ages (maybe since 2016). Pretty chuffed with how that went. 
16 Likes
Saturday 6k easy run
Sunday 13k easy - was meant to be 16k, but zl wasnāt feeling great so cut it short and walk/jogged home
8 Likes
Gym first thing.
Rowing warm up, then 2 sets each of banded clamshells, banded and weighted bridges, kb sumo squats, kb deadlifts, Arnold db presses, db hammer curls.
9 Likes
Stiff as (edit: a board) today
went for a gentle 5km run with the wife this morning, could barely manage 8 minute Kms, she had to keep turning around and running back to me. Had to walk the downhills too 
13 Likes
My Garmin has pretty much given up on me, although Iāll be in bed soon, Iām wrecked as I didnāt sleep great again last night.
9 Likes
As soon as I woke up mine said recovery delayed due to poor sleep.
6 Likes
30 minute spin class. Thatās it.
8 Likes