Been zonked all day - not looking good for the club run tonight.
It’s been such good weather and I’ve missed it all.
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Feel better this morning, swam.
Was meant to be endurance effort but I kept slipping toward threshold.
After waterboarding myself trying to do six kick switch without fins, my technique was in a good place:
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Cant think where else to put this but it involves training, sort of.
Since I’ve moved house I dont have a garage which my youngest used to have her treadmill in. She runs on it at least once if not twice a day and now when spending days at mine she donest have one she can use.
Im in a 2 bed mid terrace there is no room at all for one, and even if there was its going to be too noisy for the neighbours.
My only option I think is something outside on the patio. Is this going to work do we think? If I got like a BBQ cover for it to keep out the worst of the rain, and then maybe a gazebo type thing for somes shelter from the sun and so she doesnt feel exposed?
The treadmill is on its way out and she doesnt look after them anyway so it only really needs to survive maybe 6-8 months by which time I will think of moving again to somewhere bigger.
Any other ideas?
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Personally don’t think a treadmill outside is going to live very long.
If running outside, could she just go for an actual run? Or sell the ‘mill and get her gym membership with the £ ?
Hang on… Peleton may be an answer? Yes it’s biking not running, but not noisy for the neighbours, and easily adjustable so you could use it too and help @mw22 out in his next TTT.
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She did say about getting a bike, but think she wants to cycle outside. She does go for a run outside occasionally but she has funny hours (she is home schooled (online) and lessons dont start till 11am) and she likes to run at silly hours so not mad keen on her being out then.
Will ask her about a gym membership. I think as she still under 17 adding her to David Lloyd is only fifty quid a month
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Can’t think of anything ideal. Be aware that foxes can fuck up and shit on almost anything.
Perhaps a mechanical/self powered treadmill might be better for outdoors?
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Trained twice today
21 minute 5k run first thing.
30 minute functional fitness workout at lunch.
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Bike - 72 minutes, 4x 12-minutes tempo
Run - Easy 6km 5:09 /km ave HR 119 bpm
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Conditioning? Mobility?
Hip dips 3x20
Single leg forward jumps 3x10
Skater squats 3x10
Pendulum Single Leg Balance 3x6
Hip mobility 2x10
Strength
Barbell back squats 5x6 (20,40,50,50,50)
Barbell Bench 5x5 40kg
Barbell Row 5x5 40kg
Pull ups x2 (90kg)
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Swam and biked yesterday
1200m drills / 6 x 100m off 2:00 / 1200m P&P
2hrs 50min 202W
Meant to run this morning but a calf niggle stopped that. Had a new deck fitted, so had to wait until later to bike
Pretty much same route as yesterday but quicker
2hrs 43min 208W
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Good effort but hard to tell if you have a sensible progressive overload going on
2 hours endurance (ave 162w) with 9x 1-minute tempo bursts (195w)
Those little 1-minuters at a slightly higher power make the last 30 minutes a bit more of a grind than a nice easy steady pace for 2 hours
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Nothing I ever do is sensible
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Decided to give the calf another day of relative rest.
Biked.
3hrs 21mins 208W
Annoyingly it’s not my legs that are holding me back, it’s my lower back being a bit achy and my ass giving up after about 2 1/2 hours
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7.5km nice and steady treadmill run.
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Sounds sensible 
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Found the source of my discomfort last night with a nice big saddle sore on my right side. Stuck some cream on there and decided (annoyingly given the weather) to stay off the saddle today.
Swam - 1500m drills / P&P 15 x 100m off 2:00 (1-5 desc)
Ran outside - 4 x 2km / 1 x 1km faster than VDOT threshold pace - nice even splits
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2 x 20 minute spin classes. That’s your lot for today.
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