I didn’t get my recovery right, from yesterday to today, mainly hydration leading into today.
Not enough “Fizzys”
Still did 90 minutes on the bike with a 24 minute effort.
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Double bike on Tuesday.
One very steady, the other with some beans up the hills
Tired swim yesterday
1km drills / P&P 8 x (200m steady / 100m hard) / 5 x 50m very hard
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25 minute tempo treadmill run. 10 minutes of weights.
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Ran yesterday on the Technomill
8 x 4:00/1:00 at threshold
Got up today to ride but felt crappy
Managed 2:30 @ 203W then grabbed the car to get to work
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Not in the mood for training at the moment
Gaining waist cms though, so need to get a moderate amount going.
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That was how I felt this morning so skipped the swim and had an extra hour in bed.
TBF it was the first swim I’ve missed in about 5 weeks.
Little lunchtime run so as to not feel like a lazy [something], 5.5km 5:18 /km
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Went outside for a ride today, only 64K and was pretty breezy, Garmin reckons I averaged 198W, not sure it’s reading a bit high but it was hard work into the wind at times and the poor tarmac so probably correct.
Then had a short spin on Zwift before a 3K brick run, which was particularly unpleasant 
Been coughing and spluttering but largely over whatever I had, although everything is still hard work.
Hoping to go to the gym quickly in a short while for a bit of arm cardio or possibly a swim. I managed 1.1k last night but was a bit sore afterwards.
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Gym first thing.
3 x 750m row, weighted bridges/db push press, kb deadlifts/wp gto, calf raises/bb strict press.
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@gingerbongo wtaf
So much for dipping your toe in the water with a few 5/10km runs!
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What’s he gone and done? (Heads off to Strava…) Oh. 
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Solid 
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How you manage a monster run off that training is crazy looks a beaut day out
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3km OWS this morning.
No breathlessness or panic attacks which was nice.
Pace slow but consistent
Had to wait for a new tumble dryer today and by the time it came I CBA with a long run, so sneaked in a 5 mile Royal Flush. Went off a bit too quick but second speedy session in 2 days
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Haha. Stupidity. Lots of stupidity. And a healthy dose of bloody mindedness. It was supposed to be a 60km hike. But as always, as soon as we left the car we started running (albeit slowly). Legs aren’t super bad. Back is OK thankfully.
Baffling me how I can barely put socks on still with my back hurting, but I can bat a 60km 2000m elevation day out in the sun ok.
But Yeah it was an absolute cracker thanks!. Though my legs are on fire now after my shower with bramble cuts and nettle stings. Fair bit of sunburn and chafe too. 
Some of the trails were pretty horrific!
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How you did that carrying a wheelbarrow of sand, I dont know.
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My sacks are full of stubbornness. It’s more helpful!
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Now there’s a statement.
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I can imagine you’ve had some pretty despondent days over the last few months. Ticking off a day out like that will be great for your heid 
.
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