Great pic 
Just over 10.5 hours this week despite feeling a bit sluggish.
About 6 on the bike but quite a lot was the long ride on Friday, also included the club 10 which was a hard effort. Rounded up by some Zwift sessions.
Running was about 2.5 hours after I forced myself out in the rain earlier, decent effort at the parkrun yesterday.
Also had two ~30 minutes of arm cardio with ski, arm cycle & rowing. In the hope swimming wonât be a huge shock when I can start again. I have got a few exercises I found which will hopefully help.
Away for a few days next week so things will probably a few shorter runs, although hoping to get out on the bike tomorrow. Supposed to be doing an audax on Saturday but a combination of the weather and being away might scupper that. The GF will either have to get a train home or wait in York 
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Skived again. Just messing around in the pool with my youngest.
A late night taxi order and my sleep was wrecked, waking pretty much every hour at half past the hour until I got up at six. Got another hour around 8-9am.
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Gym first thing, calf still not right.
2.5km treadmill run. 20 minutes weights.
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Great sleep last night. Still skiving. Itâs like the more I want to train, the less I want to train.
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Ok, thats a pretty cool pic
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Thanks dude.
Iâm not really into the whole meeting celeb/actors thing.
Only do it if I think I can get a cool cosplay photo.
That one is up there with Simon Pegg and Nick Frost from a few years back
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Mrs left me home alone today so I had another pop at a vertical ride, 1500m was the target this time. Just riding around randomly looking for hills. There are plenty of small climbs nearby but they only offer 50m - 100m of ascent, so the ride involved a lot of up and down. Enjoyed it, but it got a bit old in the third hour.
Feel l like I could do 2000m, but pretty sure I donât want to.
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Youâre gonna need another 1000m for Lanza 
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Ok, that one is even better
edit: Shaun of the Dead; great film
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You realise that you are now the poster child for Ironman in fancy dress!
Fantastic stuff, as always.
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Another 2:30 on the bike today, easy pace and the powermeter seems to have come back to life on the Propel, it suggests 180W AP which is probably about right. A few muppets tried their best to kill me though 
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Did a local 10k race, has 176m of elevation gain, mixture of trail, grass, road, pavement etc. Did it in 44.05, which was 27secs faster than last year, was hoping for better, but legs didnât feel great. Came 14th out of 139, which Iâm fairly pleased with.
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Lack of equipment and dodgy calf limited my options this morning. Good old metcon style workout.
3 x db arnold presses/wp goblet squats/db snatch, db push press/reverse lunges/wp gto, db military press/db sumo squats/burpees.
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Me and my big mouth⌠from best nights sleep to one of my worse.
1h50m on the trainner HR capped to control and not build excessive fatigue.
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