Oops
7 hour recovery week last week
Some good efforts though
Park run
Ten mile run outside and a hyrox sim that indicates that I’m in “ ok “ shape.
Onwards
4 Likes
A new PB up the stairs to the office on the 9th floor 
11 Likes
Went for a pre-work jog.
My calf exploded.
I hope it’s not torn.
Hobble/walk back 
12 Likes
Sad news
Shit ?!?
Mend well, rest Ice compression
Massage / light exercise when it’s calmed down
Curse of a sitting down job I reckon.
Hope it mends reasonably quickly too
2 Likes
am 8k run, first 6k easy with zl, then a few short tempo efforts
pm 52k ride
5 Likes
Trained twice today, nothing to write home about.
30 minute spin class first thing. I see you on Peloton too, @joex.
Lunch, treadmill run. As 0.5k steady, tempo, very hard x 3 (no rest).
7 Likes
am 5k walk
pm 40 mins ankle rehab/strengthening
4 Likes
am 10k run, first 7k easy with zl, then a few tempo efforts
pm 35k bike
4 Likes
Just about managed to get my steps and stairs in today and that’s my lot, probably similar tomorrow as I’ve got a long drive on the evening.
6 Likes
am 6k walk
pm 3k walk to pool, 2k swim, 3k walk back
8 Likes
Trained twice today.
25 minute tempo run at lunch.
This evening, 4 x 400 swim, av 1:43/100.
7 Likes
Piriformis issue still causing me a lot of grief. Can’t even get out of my car after a long journey - literally hauling myself out by the doorframe 
But still head down to the beach for some SLSC training. Loosened up and allowed me to do some practise tube rescues in very blowy, lumpy sea. Temps are really starting to drop now. Hands and feet were frozen and my feet took a good hour or so to come back to feeling!
5 Likes
Gym today.
2 x 1k rows, db bench press, bb military press, banded clamshells (take note, @fruit_thief), banded and bb bridges, kb deadlifts, side planks.
6 Likes
Up early, run before the weather turns sour.
5.4km. 80m elevation. 24:03.
9 Likes
Biked
5 Likes
2 hour run across Chat Moss in the rain with the dog
Oska is going to be 8 next month - he’s not as manic on runs anymore and instead of wanting to be out front all of the time, he now follows rather than leads.
11 Likes
6k easy run with zl
50 min turbo
5 Likes
Sunday
90 minutes - 3x 15’
233w, 240w, 234w
8 Likes