Monday 17k trail “run” with 1600m vert up Tryfan and the Glyders
Tuesday given the torrential rain and 60mph winds on the hills opted for a low level route - 27k trail run with 1100m vert
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First part of our trip to Jersey, tandem to FIL house in Wimborne. We took the hilly route through Mid Dorset to avoid traffic. Only about 50km but a tough workout- reckon the bike + pannier bags + 2 riders must weigh about 160kg. Mrs FT is lots of things but Chris Froome ain’t one of them. Had to get off and push at one point.
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30 min spin on turbo and 2.2km in the outdoor pool old classic 10 x 100 CSS.
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45min easy with 8x 20" 112% threshold
1300m to see how Sundays injury is.
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If anyone would like to fit in a Tuesday night run with Petts Wood Runners let me know and I’ll sign you in, parkrun at Bromley or nearby environs, or just fancy a Sunday run in SE London/Kent Ping me 
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Tuesday ‘club’ run with a beer afterwards. A nice and easy 16km on the trails.
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45 min Zwift session as 10TT is cancelled this evening
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3km
5x 5 squats (bw)
2km
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1.8k of tech and drills 
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Gym first thing.
3 x 500m rowing.
2 sets each of db bench press, bb military press, bb bicep curls, kb deadlifts, kb sumo squats, kb thrusters.
After each set 3 x db push press.
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7am
32 minutes – 3x 7 minutes (220w)
3 minutes easy between sets.
1:30pm
🏃➡️ 5km – 26:55 @ 5:22 min•km
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I strung together an almost continuous 15 minutes of swimming in my hotel pool then a lovely 30 minute / 5km run. I had 10 days’ rest from running with an ouchy calf, but all seemed good.
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Wednesday 14k trail run/crawl over Crib Goch and the Snowdon Horseshoe
Thursday 6k easy run
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Flippin hot and humid again today.
Went out at lunchtime and did a bit of an effort. Planned to do 10 x 1 on, 1 off. But within 1 or 2 knew that wasn’t going to happen. Probably a bit ambitious in terms of volume and pace to be honest.
Switched focus and settled on a target of 6. Probably could’ve squeezed a 7th, but I think i’d have been getting a bit ragged by then.
Still troubled by this tightness in my calf that’s presenting as a numb foot. Going to see someone next week to hopefully work on that. If I actually got around to massage gunning it, it’d probably be a good start. There’s just no helping some people!
11km run in all. Plus went for a <5km run with my daughter last night. Though she was very much struggling in the heat (and in staying tuned in - we stopped a million times to look at the fish, herons, ducks, egrets, etc etc etc 
Nice to spend time together though).
Wife did comment 'running again today, what’s going on?". I think she’s gotten used to me barely running over the past 9 months! Time to remind her how it should be! 
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Trained twice today. Between that and a 12 hour work day not had time for anything else.
30 minute spin class first thing.
Tonight, 20 minute run / 15 minutes functional fitness.
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I’ve done so little this week my Garmin is bored and Strava has offered me a refund!
Was going swimming tonight but sacked it due to road closures which might be appearing on the rant thread soon!
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Aren’t you racing this weekend again though?
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Smack down should have been this weekend might have been within 25 minutes lol
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Friday am 6k easy run
Friday pm 30 mins TRX and ankle rehab
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Supposed to be as I’ve just posted on the races thread but the weather is putting the event in jeopardy. Been really tired since last weekend and hoped I’d be fresher for tomorrow.
See how it looks tomorrow.
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