Gym first thing. I agree with @gingerbongo, humid AF!
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5km very easy pace. Had that breathing thing again, walked about 500mtrs of it. 31min
Pretty humid out and no breeze.
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Mine was yesterday. Actually feels cooler here today. Light NW breeze. Lovely.
Eta - Scrap that. Just scraped some wallpaper from what was behind a radiator as the plumber is here so wanted to clear it quickly before the new one goes on. 5 mins of vigorous scraping and I’m sweating like flip already!
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First long .. ish run for a long long time
Time ( 2 hours )
Hr ( 140 )
Are spot on … 13 kph for 120 mins at that effort is very doubtful ?!? Garmin is guessing g bad today More like 5 min kms I think
Beautiful day and multiple laps of Crewe park run, the long loop !
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Topped that off with some less vigorous splashing about in the sea.
Just under 1500m. Furthest I’ve swam in a looong time. Not that that’s a very high bar to overcome!!!
Got into my ‘plod’ pace, which keeps getting slower and slower as the swim progresses. But that said, i’ve got enough endurance muscle memory that I reckon I could plug away for double that distance.
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Swam.
but not much.
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Bees 
Made you check you post?
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Swam this evening:
400m FC, 200m FC kick, 400m FC pull;
3 x (4 x 100m FC on 2:00 + 1:00 extra after each 4);
200m cool down
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54 mins of progressive intervals on treadmill at the gym
Forgot to start watch until 30 mins in
Then clipped the emergency stop 5 mins later
Feels like it’s going to be one of those days
9 flights of stairs to the office
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@km easy shuffle to meet the Thurs (retired) club runners. 8km of easy trails and I walked the 2km home.
I say ‘easy’, I struggled at some points, again not legs, just this breathing/heartburn thing.
Steady progress though. Ego firmly kicked into touch months ago that’s where it’s staying for a good while. Still feel pretty rubbish though. 
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Do what you can !
You got out.. you ran .. bit by bit.
I’m struggling for motivation today .. well done
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Cheers buddy! 
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Trained twice today.
30 minute spin class before work.
20 minutes on the treadmill at lunch.
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Min plank ( tt position head looking forward .. if you know you know )
Min shadow boxing
X30.
A lovely hour in the sunshine on my dad’s grass.
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I walked along the seafront with the wife and got an ice cream! 
That’s it for today. I am meeting up with a friend for a run tmw morning though.
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Lifted.
It’s been a while. Not heavy but likely to ache tomorrow anyway.
3x5 barbell squat, bench, row. Half my body weight or 1x elite marathoner.
An over head press, clean and pull up amuse bouches.
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I just went and did our club 10 tonight, mostly to support it as numbers have been low and the GF wanted to get some shopping before I abandon her again next week!
It was fairly half-hearted but actually went fastest this year 
possibly the wind direction which was strong but I’d say never a block headwind.
Looks like my Propel PM is definitely broken, no way I was doing the wattage it said at that RPE & HR, maybe out up to 15% and I couldn’t calibrate recently so I might stop the watch from pairing and do without it.
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40 minute steady treadmill run.
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