What session was that…?
4x ? off ?
maybe – 4x 1km off 3m
Got an early run in. Tried to be back before the rain started but got drizzled on a bit. Might get to the gym later when kids are swimming to continue working on my lifts.
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Umm…4x 4mins at vo2, 5:10/km
just a bit faster than last autumns 10k pace really but I’m not running much. <2h per week
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Gym first thing, turned out to be a lot harder than originally planned.
2 x 1k row.
2 x ….
Db bench press / kb thrusters
Bb military press / kb goblet squats
Bb bicep curls / db push press
Bw bridges / wp ground to overhead
Kb deadlifts / bw calf raises
Be ab cycle / mb side crunches
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This week isnt going that well.
Still two days to turn it around I guess.
Felt really refreshed and ready to take the day…
45m with 1.5 x 12’ over-under (binned it on the second set)
30m endurance
12km easy to very low moderate 5:22/km
Just missed the rain by about 30 seconds to a minute so there is a positive
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Unscheduled rest day
Poor sleep and CBA
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I’m using Garmin Run Coach for run workouts as it’s adaptive and progressive, but it’s always hassling me to do sprints and vo2 max. Even though I did the 4x4 on Thursday it wants 5x3 today 
Maybe influenced by load focus
I’ve switched up my bike plan to include weekly anaerobic sprints, see if that helps.
Want to do tempo at park run though.
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Yes it will do that.
Good news is it will only suggest it if it thinks you are recovered enough.
Not recovered and it will suggest low aerobic even if you are over the optimal range for low aerobic.
Do the tempo, it will count to the high aerobic which is on the low end of optimal atm.
Unless you have got an event in the calendar I think it just tries to get them all in the optimal range (it might do that irrespective tbf)
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Nice.
I was on Elite and 8080 yesterday.
I think 8000 is the threshold for Elite 
8159 is the highest I had it the week I got the watch 3 months ago.
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Was a nice run. 26mins around LTHR, 5:30/km. Scrolled ahead in the week to pull out a threshold workout.
Got some easy bike later, maybe will add a few bursts.
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30km 2h44m 5:28/km Garmin (5:29/km Strava)
The wind picked up in the last 5-8km which was a bit annoying, other than that nice sunny intervals
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Nice 
2:30 on Zwift watching the Rookie - 68% FTP
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Norwegian 4x4s. Upped the pace a very small amount and couldn’t finish the set. Will try to do better at the new speed next time. Hopefully fitness is progressing nevertheless.
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10 hours !
Which is amazing for a first week in Thailand
3 x 1 hour static bikes
Lots of short swims pool is 16-17m? Water beautiful no chlorine ? Or very little ?!
One run. God I’m a crap runner now !
Strength stuff/ press-ups etc
Drinking less than last time, feel better for it !
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2hrs 10mins on the DL treadmill (9:10/0:50)
Brings it to 12:25 for the week.
Now on the sofa watching WWE
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Strava says 8 hours exactly for me this week, pretty much 6 on the bike after a windy slog for a couple of hours this morning. Don’t think I’ll be doing anything else today as I’m going out soon for my sisters 50th birthday meal.
Also managed the effort up ADZ and did the tiny series yesterday, 2 were fairly easy and I raced in the other 2.
18k running 
2 8K runs with the parkrun yesterday and a short jog on the dreadmill.
It does miss out the weights I’ve done which would be about 45 minutes.
Will be an easier week this week before going away so no bike ride outside.
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