Pretty light for me. Just been for a run though to make it 2 x for the week. Even sprinkled some intensity with a building effort up one of the small hills. First bit of that nonsense in a loooong time.
Keeping it sensible overall. All at the hour or so mark so far. But feeling ready to take it a bit longer and/or hillier now.
Also got out on the boards once with the nippers. But didn’t find time to swim this week.
Another spin class first thing, started when the sun was rising.
Hour bike
140 av hr so bang on
Then test run for the hamstring
1 k at 12 kph
1 at 12.5 then into one at 13.3 .. no issues so good all round .. can now enter an event on Sunday
Stick at it
Trained twice today.
Gym first thing, 20 minute tempo treadmill run at lunch.
Junior #1 is home from the big Smoke & wanted to head out on the MTBs at 11pm to get some country air. So we stuck the lights on and did 20km. It’s now well past midnight now on a school night, what exactly was I thinking 
Gym first thing.
I’m suffering right now and coffee’s not doing it 
Managed an hour of swimming tonight! Not particularly quick but must be the longest I’ve swam since Nice nearly 3 years ago! Pool was nearly empty 
Then had a go at the fence post hole in the garden for at least 45 minutes, my arms are going to be having a good moan tomorrow.
Shoulder is a bit sore but considering all that it’s not bad.
45 minute easy run this morning.
Swam
Got out for a 5 hour ride with 1600m ascent, first 3 hours was almost a fartlek session either going uphill or down, but the last couple were mostly flat. Was looking for extra distance as I was determined to reach 5 hours 
Then did a 3K brick, it was getting quite warm and that was a bit faster than planned.
2.5hr MTB. Closed a gate behind me. The whole field is grass. Apart from a single obnoxious rocks, right where my slow motion comedy fall was.
Smacked my thigh. Dead leg all the way home. And a sore back.
Tiny violin lesson now 
Saturday morning run with son and some of his mates plus Oska the dog.
He had to be home for his wife’s midwife appointment (she is now 39 weeks) so it was an early start - up at 5:15 to get to his house by 6am. 7am start at the Derwent Valley reservoirs.
Just short of 17km loop
I was concerned that they would set a pace too hot for me given that they are 25 years younger and probably better runners than I am
First half is predominantly uphill - really hard work but managed to keep up with the boys knowing the second half would be easier given that it was broadly downhill - didn’t factor in the building fatigue though.
Paused around halfway for a photo stop
Managed to keep the pace for the second half until we cracked out a 4:40km and had to ask them to reign it in a bit
Last couple of km was a nice downhill to the finish and the worlds best bacon and tomato bap (and a couple of sausages for Oska) with a fantastic cuppa.
6 PB’s and 4 2nd’s on the Strava segments (which bearing in mind I have been coming here for 10 years or so is a very good result.
Probably the fastest I have ever done this route
1 hr 35 mins
1185 cals
Average HR 152
Loved it
Probably last run with son for a while due to impending arrival of his son/my grandson
Are the roads open now? Thinking of the Snake/Woodhead tomorrow!!
Nice run, btw.
Snake Pass open but Woodhead Pass closed due to the fires
Still got it 
First swim in a couple of weeks. Managed about 1.5km in the sea. Lovely water clarity today.
Then met Mrs GB and the you gets who were snorkeling off the paddleboard around the rock groynes. Nice rock shore defence that’s also a cool reef now.
So finished off with a goggle, hold your breath style snorkel before swimming back to shore. More like 1800m in the end.
Shoulders were feeling it! Sea is so warm at the mo though!!
Leg still effed. Stupid slo-mo falls 
Over 14 hours this week. Nearly 9 on the bike with the long ride on Friday including some climbs, but mostly steady pace.
Managed to get in for another swim today so that’s 2:15 for the week, slowly building that up.
Managed 3:15 of running, a lot of bitty runs though, longest was 12K on the trails today where I mostly walked the steeper bits.
That excludes the DIY 
Will be easing back a bit this week as I’m a bit tired now, planning to do a couple of hours very easy on the bike tomorrow. Probably won’t run much this week to give the knee a bit of a break.
Oulaw middle to finish off the training week… but I think it finished me off.
