Monday 6k easy run
Tuesday 49k run around some of the Fans in the Brecon Beacons
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3x3 10-15s all out sprints during an easy club run. Iām shagged.
Done as fartleks rather than intervals with proper rest. Averaged 3:37/km but a good deal of variety in terrain and gradient. Two outliers, fastest 3:06 slowest 4:54 but how accurate is GPS anyway.
ā¦So a short step away from Alex Yeeās marathon pace then.
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Absolutely crushing it at the mo Doug! 
26.6km trail run for me. Went out for a club social, decided to run home instead if getting a lift. Ended up extending it so much that I doubled the original run! 
Lush evening. But very warm and super humid. Absolutely dripping wet by the time I got home. Had no water or cals with me, so gonna feel that in the morning.
Sadly had to break out the headtorch for the return journey. Still didnāt save me from a pretty heavy fall descending a technical rooty and stony section a bit too fast. Hit the deck pretty hard and ripped my trainer. Luckily Iāve got pretty good reactions so I can fall well. Saved the squishy and sensitive bits, but toes (where I must have smashed the roots), hand, shoulder and quad are pretty sore.
Good fun though. Feeling a bit fitter now.
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Yeah so Iām pretty sore today! Seems that I landed pretty awkwardly on my knee, so thatās painful and not wanting to twist. Kept me up a bit last night.
Just as I was saying to my friends that Iām starting to get into a bit of a routine and wanted to pick things up a tad! 
Hopefully a day or two of rest will sort it.
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Ouch. Has your numb foot sorted itself out? That sounded inconvenient to say the least.
158km to the south coast and back. A long old day, burning butter, but good to get a proper long one chalked up.
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25 minute tempo treadmill run.
Followed by 3 x circuits of db push press, kb thrusters, kb deadlifts.
Shattered after.
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28k trail run with 1400m vert
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Managed a short swim this morning then 72K around the moors this afternoon, plenty of climbing as well. Like the idea of this part-time work this was my last day of A\L for this year as we have a ridiculous holiday year that runs from August to July to keep in tune with our FY.
Glorious day and trying not upset whisk and making this sound like a rant, butā¦ Iām fairly sure the power meter on my Propel has had it, reading ridiculously high and has done since I think it got soaked at the triathlon a couple of weeks ago that DNFād, tried charging and calibrating so Iāve disconnected it from both Garminās now as it throws everything out like effort level, recovery etc as well as records!
Although it could come in handy for a PB up Bologna and putting the pain onto fruity and buzz
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Get on Zwift
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45 minute spin class first thing.
I knew in the first 5 minutes it was going to be a slog. And I was right.
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18.4k jog to work. Backpack
5:09/km with trio of 1min walk breaks.
Thanks Nike!
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Wednesday 30th July
16.1km ā 1hr 27 ā 5:25 min/km
Consistent splitsā¦ HR jumped at 10km (uphill and strong headwind) and didnt come back down.
First half decent run since the Cotswolds where two niggles became full on injuries, hope to be back in the game now.
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Weirdly Tuesday was the first run where it didnāt go numb. So Iām guessing the tightness just moved a bit, away from a nerve or whatever it was aggravating.
Typically Iād finally booked in to see an osteo today - one of the lads whoās joined the club a few months ago. Gonna get the once over anyway and see what he can find.
Knee is better today thankfully. Last night I couldnāt even get up on my knees on the rescue board, so had to stay prone. Couldnāt kick when swimming either. But have managed to kneel down and wrap 10 birthday presents this lunchtime, so thatās progress.
Probs sensible to take another day off and see where itās at on Fri. Annoying as Iād planned a slightly bigger week this week in anticipation of struggling to get out next week.
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Gym first thing.
3 x 500m on the rowing machine.
2 x db bench press, bb military press, bb bicep curls, kb deadlifts, kb sumo squats, kb thrusters.
After each set, handful of db push press.
Shoulders are dead. And I need a day or two off!
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25 min run to test my back after pulling it at the gym 3 weeks ago!! getting there slowly 
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Oh no thatās so annoying, you have my sympathy. Glad you can run again 
I hurt my shoulder whilst climbing about 3mths ago and itās still healing. Getting there though, very thankful my climbing partner is a physio and itās in her best interest to heal me as quickly as possible 
Thankfully I can still climb, there are just certain movements I need to avoid.
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Thanks @Annas itās so frustrating isnāt it . Iām not the most patient person either .
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July 2025
Swim ā 20.2km
I made 7, from 8, club weekend sessions this month vs. 9 sessions in June.
Making this my 2nd biggest swimming month since 2012 & bringing up 100.2km for YTD. 
Which means Iāve swam more in the last 7 months, than the 7 years total for 2013-19 (97.2km).
My club āclosesā for August, so I might have to go swimming with the general public. 
Bike ā 934km
My biggest month of 2025 and my 2th biggest monthly bike total since 2014 at least.
A total of 29 sessions in 31 days in July, ranging from 30 mins to 1h 33m.
So, still nothing even vaguely resembling a long ride yet.
However, this graph puts my 2025 YTD total of 4,405 km into context for the last 20+ years!
Run - 87km
Just 15 runs in July, as missed too many early morning runs, as I struggled to get out of bed. 
Despite this, I take a crumb of comfort from the fact this is my biggest monthly total of 2025.
It is also my 3rd highest month since 2014, so I am slowly getting better.
I also got some new trainers this month too.
Time ā 54h 10m
Over 50 hours two months running! Biggest training month since 2012, at least.
Weights
As before, not included in the training time above is another just over 2 hours of weights.
Body MOT
I managed to arrange a number of over-due appointments in July:
GP - Which lead to a mole check & blood test, which both came back all clear.
Dentist ā Fixed a chipped tooth & gave my teeth a descale.
Opticians ā New supply of contact lenses and a new āspareā pair of glasses.
Overall
My body is definitely really some deep fatigue at the moment, so I need to book a massage.
But it has been a very long time since I put this level of training in, so that is to be expected.
Cheers, Paul. 
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Very steady 30km ride, this morning.
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