27km loop home carrying a stupidly heavy rucksack.
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70k ride, this morning. Went to the Surrey Hills and avoided all the hills. #winning
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You went to Surrey.
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Tbf, I live in Surrey. The real one; not the Zwift version.
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After a week of virtually nothing due to work/wedding/family, the relentless rain of yesterday gave way to a glorious cloudless autumn morning
Went out with the dog for a run - the usual 11km loop - done in the uphill direction
Just enjoying the morning for the first half. Onto the old railway line with a gentle uphill - ahead of me a father out with his daughter (approx 13/14) - couldnāt reel them in but gave me the incentive to keep a decent pace (for me anyway) - when they left the line kept pushing
Hit 10km in my fastest time in four years - pretty chuffed with that - the dog was no help either - like running with an anchor
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10.5 hours
Same as the week before, after it again now.
Two sims this week, two hour bikes, two 30 min runs lots of strength stuff
Hyrox birmingham 4 weeks and 3 days away
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1h easy run
Another exhausting week of work lead to not a great deal of training
One swim and three runs.
Vitality 10k next weekend.
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Monday: Run with pram, 10.5km, 216m elev. 59min40, 5.40/km. Av HR 142, Max 159. rTSS 96.
Tuesday: Trail Run, 12.4km, 291m elev. 1hr12, 5.48/km. Av HR 141, Max 158. rTSS 109.
Weds, Thurs, Fri off.
Saturday: Run with pram (similar to Monday, with an extra hill added in) 12.1km, 255m elev. 1hr5, 5.24/km. Av HR 148, Max 169. rTSS 121
Sunday: Bike group ride, 84.85km, 2147m elev, 4hr16 moving, 20km/h, 177W average, 237W NP. Av HR 121, Max 164. TSS 234.
Was meant to be a sportive, but due to lack of entrants was turned into a social ride. First half was punctuated with stops to wait for others to catch up to stay as one group. Second half we split into a couple of groups, so was a bit more consistent speed, with others having to wait for me instead.
Weekly TSS 560, 7hrs38.
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27km ride home. Lovely long shadows. Not too many 
ends.
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45 minute spin class first thing.
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Pleasantly surprised by an 8 mile run on Saturday. Iāve been baws deep in studio work last few months - admittedly very physical, but I wasnāt eating great tbh (but OMAD) but was getting sick of that feeling of un exercised nonethelesS. Hadnāt run for a good month ā¦ but felt fine. Heel is still a bit stiff but otherwise looks like running will just be a a release for me and not much else at the moment. But itās good to know it all still works. Bumped into some artists on their bikes. They said I was motoring along. They were probably on something
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I went to a Crossfit class this evening. Thought it would be good to try something different.
Shitty death. Iām going to be in bits tomorrow, and wonāt be able to sleep tonight.
There was something somewhat fun about it though.
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Another 45 minute spin class first thing.
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Thought the old pins were aching a bit. Didnāt run (or exercise) for 10 days and then have just done a smudge under 60km with over 1,800m vert in the last 8 days. 
Training 101. I should be a coach. Might get myself off to the IM academy! 
18.5kms with the fellas this evening. Took a while to loosen up after Sunday eveningās hill rep sesh (which was 14km with 776m elevation).
Couple of days where I wonāt be able to run now. Probs a good thing.
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Trained twice today.
30 minute spin class first thing.
20 minute tempo run at lunch.
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50km long bike loop, home from work. Quite a nice ride.
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Uber smashed some reps out tonight 
3 * 2k and 2 * 1k
Frustrating that I couldnāt do it on Sunday 
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30 minute spin class first thing.
Carry on.
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Iām not sure 5 journeys in a taxi counts as training.
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27km standard commute ride home.
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