Excellent advert, Fruity.
I may be selling mine, in medium, in the not too distant future!
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Easy bike
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Gym this morning.
2.5k row, then supersets (x2) of bicep curls/military curls, arnold curls/push press, deadlifts/thrusters, sumo squats/goblet squats, seated calf raises/calf raises.
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Not done loads recently, but here’s what I’ve managed over the last 10 days or so:
Saturday 18th: “10 mile” trail race: 17.86km, 122m elev. 1hr23.54. 4.42/km. Av HR169, Max HR 185. rTSS 185. 17th overall, felt rubbish throughout, sky high (for me) heart rate, haven’t seen it go above 160 average, 170 max this year, so must still be ill. Rescued a chicken in the last mile that had escaped from a chicken farm fence. Was 5mins faster than when I did the same race in 2018, but the conditions this time were dry etc mid October, was wet and muddy mid February last time, as far as I remember.
Sunday 19th: Bike 39.5km, 814m elev. 1hr42.48, 23.0km/h. Av 191W, NP 230W. Av HR 131, Max 155. TSS 88
Monday 20th: Bike 31.76km, 688m elev. 1hr24.58, 22.4km/h. Av 187W, NP 222W. Av HR 130, Max 155. TSS 68
Thursday 23rd: Indoor Bike: 30mins, Av 209W, NP 216W. Av HR 131, Max 147. TSS 23.
Saturday 25th: Bike 45.33km, 918m elev. 2hr01.53, 22.3km/h. Av 192W, NP 225W. Av HR 138, Max 160. TSS 101
Sunday 26th: Bike 48.84km, 976m elev. 2hr10.16, 22.5km/h. Av 198W, NP 226W. Av HR 132, Max 154. TSS 108
Monday 27th: Bike 31.7km, 696m elev. 1hr28.35, 21.5km/h. Av 192W, NP 231W. Av HR 132, Max 156. TSS 77
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Up early, run.
5.8km. 66m elevation. 25:14.
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45 minute spin class.
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Swim fail. Pool filled with inflatables and kids having fun on half term. The bastards.
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There were these wall ball things at crossfit this evening.
Holy moly @mungo2 and friends… those are brutal. Only using a 4kg ball too, there would have been many “No reps”.
Caught it once with my face. Which was uncomfortable.
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It was suggested a couple of weeks ago that I might be better with a balloon than the 4kg ball 
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Surely all those years of high volume swim training would have prepared your arms for…oh, wait.
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4 kg ball is the “ ladies “ ball, that’s what we are using today
Smack down with my HYROX partner at 1!
Each station flat out you go I go timed.. brutal but at least you get big rests !!
6 kg ball is men’s open that 2 kg is HUGE, 9 kg ! for the pro course … JS and co really are crazy. Sounds like your enjoying these classes, stick at it
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Manchester places out soon ? The ballon is a good call
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I was swearing at the wall balls last week and found the set harder than usual with sweat pouring out of orifices I didn’t know I had. It was only near the end when I realised I had picked up an ‘upside down’ 9kg instead of the 6 
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9kg are no joke. Wait till your practicing with the 12 to help improve you for the 9s 
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Biked.
FTP has risen 12 points. 
…from 205. 
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Training is pretty much back to exercising, just going in the garage on Zwift and doing the odd race to keep sharp now and then.
Currently doing about 45 minutes of cardio on various machines in the gym which are low impact.
If the weather is good I’ll try and get the bike out for the weekend but for now it’s more about general fitness and not going mad!
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Ran
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Went to do a Zwift session to find my PCs PSU is dead
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Time to stare at the wall like the good old days… 
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