30 minute spin class first thing.
Sweat city.
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Thin the only plane we ever hear here is a guy (got to be a guy) that flies over on summer evenings in this little prop plane type thing and does a bunch of loops and twists and tricks, then disappears again. They must have family in the town, because it happens probably 10-15 times every summer on a nice, still evening!
Deffo have lots of apples dropping on the floor to get the wasps all feverish at the moment though!!!
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You focussed on the planes, I was drawn to @Poet embracing birdsong 
Heās changed.
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I did notice that!!
Alas, I also donāt have my water feature yet. But thatās for another thread!
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Our garden is really quite nice.
I mean, itās messy and unkempt.
But itās glorious sat outside on a morning.
Just having a relax.
I even had a relaxed ride on Sunday. Thinking the whole way round āitās booody lovely round hereā
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Shame some fuker has ruined the view by dumping a bike by the wall. Fly tipping everywhere these days.
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Hope you didnt stop to take that photo 
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Ride 115km including a couple of walks up some nice cobbled hills, like a hovis advert, have blisters on my palms nowā¦ I really should cycle more than once a week.
Still need to go for a run today.
Oh there were 2 coffee stops and plenty of standing around, oh even a bread stop near home, 21km average, 106 watts average today - smashed it!
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But have you found any milk?
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Yes, the Albert Heijn did have some
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Managed some pretty warm reps tonight, hottest part of the day and legs were still heavy and sore.
22k then 21k but the breaks were walking pace! Probably a bit faster than planned but pleased to get it sorted, then a token swim after my massage.
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Day 3 Wednesday
- 90 minutes steady ~160w
That made the legs a bit heavy a few hours later
- 5km easy 5:18 min/km
Day 4 Thursday
60 minutes - 2x 20 minutes (205 - 212w)
Legs felt good today
5.25km ā 5:11 min/km
Garmin says recovery for thatā¦ ? Lol
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50 m sled push with 200 kgs
3 mins and 47 seconds of pain
Like pushing a heavy car .. uphill .. by yourself
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Iām impressed you have got the Anaerobic in the optimal range.
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Hot, sweaty session.
20 minute tempo run.
3 x db push press, db arnold curls, bb bicep curls. Resting 0:45 between sets.
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Wednesday am 6k easy run with zl
Wednesday pm 6k trail run
Thursday 19k run - 1st 3k easy with zl then moderate
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5km run
110km about 6 hours or something 24.8km average 113w average, really smashed it today! Only ~1km of flat cobbles today.
Turns out Iām too old and heavy or something to pop over crap and pinch flatted my rear on some raised concrete despite seeing it and attempting the normally successful techniqueā¦ So one of the stops was changing the tubeā¦
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If I get injured in the next few days it could well be down to this session. Tied on the VFs and went all out in the sprints, and felt like I was flying (for fifteen seconds). I havenāt put the power down like that in I donāt know how long and it felt GREAT.
You canāt trust the numbers but as I got faster and faster and feeling like I was floating it was nice to here fantastic paces quoted at the end.
But man my legs were fucked after six.
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500 m row in 2 mins
1 min rest ā¦ strict
X 20.
A nice way to spend an hour.
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