45 minute slow and steady treadmill run.
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I did a run! 
First one in almost 3 months. Super slow and short.
Need to get the discipline back now on the rehab and folding the running in really cautiously. Back has a long way to go to be fully healed though.
I still have nerve pains and aches every day but theyāre generally low level. the back is very weak in particular planes of movement still - mainly anything where I have to lean/reach. I can pick heavy things up if I can stand over it and lift properly.
I think Iāve been scared of the issues and them getting worse too. Plus the work/job stress of the last 2 months. Hoping now things have settled and Iām not chasing any races I can just build up slowly and see what happens. Praying that the weird painfully numb foot thing doesnāt return. That was the what stopped me in late Jan and messed things up.
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Swam
1400m drills / 12 x 100m off descending rest / 5 x 100m P&P desc off 1:50 / 400m P&P
Then drove and picked up new bike
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OK. Upgraded my day with a mini tri.
Did a few hours of gardening. Was quite tough on the back. Then as the wind has finally dropped off we took the girls to the beach to test out our new wetsuits, all 4 of us with new kit to play with. Bit of a bob, but did try swimming for 50m or so but my face and head absolute froze!
Mrs GB was having a few ladies around so I texted one of the husbands to see if he fancied a couple of beers. Instead he offered me his spare bike to go for a MTB with him. Thought why not. Letās roll the dice and see what happens!
Ended up being a cracking evening. Really still. Didnāt see another soul. Been years since Iāve been on a MTB, but soon got into a bit of a swing and managed to avoid anything more than a bit of a tree scrape. Loved it though! Deffo going to add that into the rehab programme as more upright position seemed to accommodate the back.
Oh and rode to his house and back in Mrs GBās roadie (still havenāt put a new chain on mine almost 12 months later! 
). Only 3.5km or so, but another 7k riding to add to my busiest day in a long, long time.
Sun deffo helps! 
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First proper pool swim since last June.
Just swam up and down for 60 lengths of a 25 yard pool.
Weak. Like. Kitten.
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Ohhhh boy am I aching and tired this morning! 
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Gym this morning. That is all.
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My first training post in this thread for 16 days I think.
14km ā 1hr09 ā 4:56/km pace in the Sun.
Watched the London marathon first.
Swim later - 4:10pm
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12 hours
Highlight has to be 100 wall balls in 4:39. !!
63.. 20 second stop 37. Never got close to this before, 3 x 1 hour bikes, hyrox sim with run at 13.1 kph, two swims, lots of core, strength and general circuits
Hoping for a more tri based week next week.
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And a 30minute easy bike
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Only managed 8 hours this week and that was massively increased by the long easy coastal run today. Just over 4 hours of running in total.
Work was a bit gnarly during the week and the next few days donāt look much better, a combination of that and the Skoda MOT meant I only got outside on the bike for the TT yesterday, but a bit of quality on the cycling with a Zwift session earlier in the week.
Iāll see what next week brings, Friday looks good and Iām not working so hopefully get out on the bike 
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Had a decent week last week. Not so much focussed training but took advantage of the decent weather to get a couple of enjoyable cycles & a solid run in the hills.
Favourite outing was when I nicked a friendās Strava route that heād done as a Roubaix tribute a couple of weeks ago. I was in an area I didnāt know well, following my head unit & never knew when I would hit a section of āpavĆ©āā¦great fun in the sun
Donāt know how this cycling will help me for my seasonās first Swimrun in a fortnight
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Gym first thing, again.
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Same, well 8h10m
Week before 6h55m, two not so good weeks but there was some good quality in there.
Iāve been working on a bit of speed as that seems to be a limiterā¦ I did my fastest 200m in about 15 years last week, session was 6x 40" progressive, so just under 200m the last just over 200m at 3:12/km (38 sec).
I have had a few āissuesā to resolve (a few different aspects), which I hope Iāve sorted now and can start to build some volume.
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Couldnāt find my watch this morning (forgot there was a āfind my deviceā in GC)
Remembered I had a spare 945 in the car
Got to the pool
1100m drills / 10 x 100m off 2:00 (CSS and under) / 1km P&P (3:00 per 200m) / 8 x 50m off 1:00 (40:20s)
Then as I hadnāt used my watch for a whileā¦deleted the activity
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Blimey. You have 946 watches? 
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Swam
300 Wu fins kick, fins back, breast
10x100 moderate
5x100 strong
399 wd fins fs, fins back, fins kick
Forgot smart goggles.
Forgot towel.
Stared at nakedness until dry.
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On a recovery week, so just a shorter bike in this morning
91 mins, 27.35 miles, 216 NP / 0.72IF
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