That sounds vile.
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IThanks !
It was quite a strange session to be honest
Interval 16 and 17 were awful .. on the limit for 120 secs both times
The rest weren’t that bad ?
I’m gaining weight rapidly for my holiday now, that probably helped today
I quite like rowing
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Feeling a bit more like my old self today, so hopped out of bed at 6 and went out the door for a run.
Wasn’t really sure what I was feeling like, but quickly decided i’d try to rediscover some mojo by heading down to my old 5.5km IM training loop. And something seemed to work, as I ended up doing 2 x laps (was initially trying to work out what the minimum acceptable distance was going to be) plus the ‘commute’ to give me a run just shy of 17km in the end! Ran it all on feel alone, and was pretty surprised with the average speed at the end of it.
Can’t say my legs were feeling fresh or bouncy; but the numbers suggest I did better than I felt.
So that’s a good thing. 
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Surely you want to feel like your young self?
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Friday am 6k easy run with zl
Friday pm 8k run - 2k easy to Campion Hill, 8 reps of Campion Hill, 2k easy home
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I went up Cap de Formentor in Mallorca this morning, setting off at 6:45, just before sun up. I’m not at all acclimatised and I was dripping with sweat. Like sauna dripping. I eventually had to stop on the way back for a couple of icy cokes in Pro Bike cafe P. Pollenca. The dawn over Pollenca bay was pretty special.
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Nice !
50km Boxhill loop, this evening. Really enjoyable ride with a lovely sunset. Perfect.
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Trained twice today.
Morning gym.
3 x 500m on the rowing machine.
2 x sets of db bench press, bb bicep curls, db hammer curls, kb deadlifts, kb sumo squats.
After odd sets, supersets of db push press. Even sets kb thrusters.
Evening swim.
First one in weeks.
5 x 300, resting 60.
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Weights x 2
73 kgs !
I was tempted to measure my arms ..?!
lol .. so sad
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Day 5
Nothing.
Rest.
9 hours 30 minutes sleep.
Sleep score 88
Resting HR 38 bpm (disappointing, need to relax more)
oh…
and Body Battery 100 this morning.
Time for Day 6’s training
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Day 6
30 minutes easy, 150 watts
10km - 10x 10” sprints 3 minute active recovery
My 10 second sprints were about the same pace, a touch slower, than Alex Yee’s recent 5km split per km 
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6k fartlek run
30 mins strength training
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30 minute spin class. Still tired from yesterdays activities.
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1 hr 30 hill repeats
20 min stretching
30 mins walk the dog
40 mins strength
A good day
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It’s nice to know that after twelve years training (poorly) I know my body somewhat.
Something pulled up tight after forty five minutes this morning, so a 2hr+ trail run was never going to have worked out. Glad I bailed and went to the park instead.
only 3.5hrs this week but with two speed sessions, a decent load.
Added 3x 30min bikes this week at recovery effort added that today’s run kept my heart rate low, I’ve built up the low aerobic work to balance out things this week.
In Leeds next week so probably only get a few short easy runs in. Hope to check out the roundhay park IM route.
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Morning 16k easy run with zl
Afternoon 6k moderate trail run
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Mini triathlon for me today but cut the bike short as I was tired after a late night. Went to the local lake and did an easy paced 2.1k in the end, not fast but an O\W swim. Then did 50K on the bike into what seemed like an anticlockwise headwind! HR was firmly in easy pace as was power but used the Propel with the tribars, was about 2:45 pace for a 70.3 so not too bad, then did 3K OTBR which was partly on track, part of the route of the steelman.
But I only ate 3 jelly sweets and about 600ml of water which rewarded me with a migraine afterwards 
Bumped me up to around 9 hours for the week which considering I had a full day off and not much on Monday wasn’t too bad. About 5 hours of riding, nearly all outside but nothing longer than 2 hours. Quite a lot less running after the trail race but did get a reps session and hard parkrun so I’m going with quality instead of easy running 
Going to get a lot cooler this week but a longer weekend coming up so can hopefully get a longer bike ride in.
Consistently getting around 9 hours but inconsistent in quality, one week more cycling intensity, then running, can’t get a balance but not feeling too bad.
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Trained twice today.
5k run first thing. 21:33.
This afternoon, 30 minute spin class.
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