Heading into rest evening.
5 sessions so far this week
Swim intervals - Mon AM
Tour de Zwift - 90 mins Mon PM
Run progressive intervals - 8/7/6/5mins Tues AM
Bike Intervals - 8 x 2:20 @110% Tues PM
4km Pull and Paddles (3.8km + 4 x 50m) Wed AM
Tired….
2*3K on the dreadmill tonight, not fast at ~4:30K but just trying to avoid injury, knee was sore at the end but my leg has tightened up now I’m sat on my arse all day again. Need to get frisky with the roller again, but do have a massage tomorrow.
Don’t really like the dreadmill but for a session like this it allows me to get a consistent pace and any sign of issues I’m not walking it home getting hypothermia!
30 minute spin class.
Still feel a bit…. Run down. Output is there when I’m training, but elevated rhr and HRV through the floor.
70 minutes on the tredders GB? Of my word. That must have been mentally tough.
Late night then?
70 mins on treadmill, is that unusual session for you GB??
Feeling a bit better after a few days unwell but an on site day fucking up my training plans today
Lifted
Squat 57.5 3x8
Dead 77.5 1x8
Overhead 20 3x8
A bit fucked off so could be weed with plate accuracy and they were a cunt to get off after the dead
As I did the main session as 5 mins walk, 5 mins jog (10% and 5% inclines) it wasn’t that bad. I’m pretty mentally tough for stuff like this tbh, it doesn’t overly phase me.
Feels like the best way to try to build my climbing legs and get an aerobic workout with the least chance of impact/damage to my back. I’m going to be really sensible with how I ramp up the outdoors running.
Only concern, but there’s not really anything I can do with it, is that i’m going to be massively lacking in downhill running conditioning. The risk/reward is way too negative, certainly at this point, but means that race day is going to be extremely tough on my quads in particular.
I’m hoping that the osteo gives me the all clear in a couple of weeks to add a bit of weight to my programme. Maybe some quad based strength work will go some way to conditioning them. Though of course nothing beats specificity.
Also, nice to see my HRV has been finally climbing up again since I started moving again at the beginning of Jan.
Regarding HRV
This was my 4 weeks through to Xmas day …
… and now my last 4 weeks
It’s true. Exercise is good for ya!
I’ve been hearing and reading alot of running and Hyrox athletes have been using the stair master to get in their low/easy volume so possibly an option for you! Not much help for the downs but certainly will help for the ups and low impact and a break from the dreadmill
Yep - that’s 100% part of my plan. In most of my sessions i’ve been finishing with 15 mins of the climbmill. It really gets the HR going, but is no impact at all. Plan is to build into doing it with a weighted vest/pack on.
I may look to plan in a couple of horrible sessions - something like an hour on the stairs with weights. Will just need to make sure I don’t need to walk much for the rest of the day! 
(I just always feel conscious about hogging the cardio kit, so will go nice and early)
Still cannot run uphill.
Was looking at some treadmill hill workouts yesterday.
Found one on Triathlete.com and also on the ST podcast.
eg: 6-8% run 800m at 10km pace
I can barely manage 4% for 2 mins at my long run pace 
So, 6 x 2:20 4% at 7mph - then 12 mins at 10km pace.
@gingerbongo - if you wanna come to my work, our treadmills have a decline function
Hoping the more I do them….
Personally I also think when doing steadier work on the treadmill you have to knock a fair bit of pace off vs. normal outdoor pace. For example, 5:00/km feels pretty quick on a treadmill (to me at least) whereas that’s really steady and controlled outside (normally, when fit).
Hiking uphill is really good too. My main target is hilly ultras, so more specific for me than you I guess, but power hiking for 5/10 mins at 10-15% really gets the legs working.
My HRV has been climbing again since running and cycling a bit more, not quite where it usually is but progress.
Wednesday am 7k easy run with zl
Wednesday pm 30 min turbo MyWhoosh - 4min 3030’s
Thursday am 30k muddy offroad run
I have been wiped out by office ‘flu’ for two days. The plague pit is real. 
Easy hour bike this morning
Hyrox circuit this evening
Stations .. fantastic
Running .. crap . 11 kph flat out
1:05 av hr 151
Spin class yesterday.
Gym this morning.
90 min turbo last night. My undercarriage is currently the limiting factor as I’m struggling from 60 mins on
Wanted to do an easy long swim this morning.
Got in and by 250m was struggling to breathe and had to stop at 350m
Started again and same issue and stopped after 400m
Just short of breath and tight chest.
Switched to 100s off 2:00 and was little better to get to 1950m
Finished with 1km Pull and paddles and then 10 x 100m P&P hard. Wasn’t struggling to breathe then, so not sure what the issue was
The answer is swimming, it is like that, makes little sense.
