Trained twice.
30 minute spin class, first thing.
20 minute tempo run at lunch.
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Swam
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5k walk
30 mins strength
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Back at it after a few weeks (months?) of not very much. 5k yesterday, 6k today. Throwing some iron around the gym also.
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Golf
[Hangs head in shame]
First round in 4 years
5 pars, 4 bogeys
I wonāt be talking about the other 9 holes
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Biked
Ran
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Just grinding away.
Monday AM
22 x 100m off 2:00 / 12 x 100m off 2:00 Pull & paddles
Monday PM
75 mins on Zwift
Tuesday AM
Treadmill - 6 x 3:00 at 10mph / 6 x 40:20s @11mph
Tuesday PM
Turbo - 15 x 1:00 on /1:00 off @ 105% (ish)
Wednesday
Hour run - 8:14 pace / 122HR
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Are you looking at Frankfurt for next year?
I am.
Mostly due to Mum, as it was the race we always went to together.
Trouble is Iām starting from a much lower base as I pretty much had a year off, so Iām doing more now than I would do normally.
Adding more strength work in on those pesky glute muscles
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70kms in the Surrey Hills, this morning. Feeling tired now.
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Nothing wrong with a fallow year. Build slowly, it will come back quickly from the kind of base you have.
Good luck, and hope you get what you want from it.
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Thatās what Iām hoping, but am also a year older 
Have dropped my HR ceiling on runs to 130bpm, but seeing every mile split start with an 8 is not something Iām used to .
Am eating way more than I used to, so that seems to be helping fuel me.
Got 35 weeks, so plenty of time
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Switch to km solves that problem.
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Swamā¦with my little girl. Thereās a determined front crawl emerging there.
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Tuesday 9k run, 1st 4k easy, last 5k fartlek
Wednesday am 8k moderate run
Wednesday pm 35k bike
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Went to the gym and did a few weights and exercises, followed by.
10 minutes stairmill
10 minutes mountainmill at 25%
2K dreadmill
Leg hasnāt dropped off
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Had a bit of a poor last monthā¦ Persistent weekly colds from our beloved toddler. So only really getting a couple of days in a week. Now have managed to do something to my left knee on a water slide with him. Had a couple of fairly notice pops from the inner surface of my knee, as I rolled over, which twisted my foot outwards. Wasnāt painful at the time, and most of the time is fine, but canāt run on it, feels a bit stiff and clicks with something moving on the medial side every time I bend my knee. Going to see a physio on Monday, hopefully itās nothing serious. Not able to run on it and itās not great to walk on.
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4500m of pull & paddles
About 3-5s rest every 200m to check splits, then quick drink about every 800m
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4km 33 min run as 6 min walk then 1 min on / off. I could feel my Achilles but it wasnāt sore or painful, so some progress.
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45 minute spin class.
Put off by an erroneous Swiss ball bouncing around.
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