Woke up at 5:20
Felt like crap
Rolled over until 7:30
Just had a giant mug of tea
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Now thatās my kind of training session!
Good arm work if it was a Sports Direct Mug full to the brim - strength and balance training right there 
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Been a complete shitshow the last 2 weeks for me since I rolled my ankle really badly.
3 days a week in the gym each week doing 15 mins rowing for around 3600-3650m followed by 1hr strength.
Zero bike or run.
Got permission to get the bike set back up inside now all the house viewings are over and it is sold so back at that tonight. Canāt see when I will run again yet, maybe a week or 2.
Hopefully the strength work will pay off on the bike but my CTL has plummeted, at least I have a long winter ahead.
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Bloody good work!
That was a proper quick sale - well done 
I started a very similar routine in January this year, following advice from @Poet
Initially was running (outside) at 5:20/km keeping my HR below 140
Iām now running at 4:40/km keeping my HR below 140
Now iāve got a treadmill, It is much easier to controll. I find that my HR is slightly higher on the treadmill than outside, but just a couple of BPM difference (I have the treadmil set on 1 degree incline)
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Shame I didnāt follow my own advice!
Thatās brilliant work - well done 
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That is surely a trick of the eye?
There is no known mug larger than a Sports Direct oneā¦
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Yep, got Ā£20k over asking for the in-lawās house and Ā£45k over asking for mine although I did price it low deliberately get get it done quickly.
Alpraham here we come. May have enough Ā£Ā£ in the pot to build a gym/studio now. Might mow a running track into the field too 
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SO CLOSE TO TILLYās in Bunbury - one of the best cycle cafes in the area.
Beeston Castle is also nice, forgot if you have young kids, but the ice farm is good for them for a play, but also for you for a nice ice cream.
Not many hills around there - only one I can think of is Bolesworth climb up to the culinary college.
This morningās set
1 hour zwift Group ride, AP 210w so nice easy, but not too easy pace
1 hour run
Start at 12.5kph
every 0.5km increase by 0.1kph
Finish at 15.1kph after 13.7km
average pace 4:22/km
avergage HR 145
48% Z2, 52% Z3
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I was amazed how well this worked for me, and the last three runs at 12 kph for an hour were all under 130, one was off a bike.
All treadmill all 0.5%.
Iām guessing hr average would have been slightly higher at 4:40 pace, but was able to run a 20 min 5k after 2-3 sessions just to get the leg speed back up.
Iām going to try and do something similar bike wise this winter ā¦ I couldnāt go any worse than this year top end speed wise !
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Thatās very impressive.
At 12kph my HR is around 133-135, not got below 130 yet (My MHR is about 188)
Like you I am trying to put some pace back in as well. I did a 5km outdoor run last Saturday @95% rpe and scrapped in under 20 mins. My 18:30 PB (set in March) feels like a long way offā¦ however, over a long distance, I am far stronger than I was in March
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My body goes into meltdown at 15 kph, itās like a switch?!
But with a faster full the target for a 52 year old next year do I really need to run that fast anymore?
Iāll attempt the same session in a few weeksā¦ be interesting to see the results.
Yes Bunbury is round the corner, maybe a bit too close for a cafe stop! It will be strange having to find hills, very strange. Iām not sure if Iāll like it but I can get to the Horseshoe @ Llangolen in ~30 miles.
Iām unsure where any of the hills are your way, Iāve been very spoiled with loads of climbing here but now I can go into TT mode and get my head down, something that is impossible round here due to 100ās of traffic lights everywhere.
My twins are 7. There is so much for them to do at the new house.
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Oh man, loads to do around there for kids that age!
Delamere is brilliant - you just need to find the āback doorā car parks and the ānot quite as busyā parts.
HIlls near Wilmslow are plentiful!
Alderley Edge has some short, sharp beasts - the cobbled classic of Swiss Hill is an actual favourite of mine (I mean that, too! I enjoy 17% slippery cobbled climbs)
Then itās just a short way over to Derbyshire/Staffs borders where everywhere you turn there is a hill.
I think the Jenkins Chapel climb up to Windgatherer Rocks is my favourite close climb, as the descent into Goyt Valley is really nice, then the climb back up from the Goyt to Cat and Fiddle is just gorgeous.
Iām fine with main roads, so the descent of the Cat, into Macc, then back through Prestbury/AE into Wilmslow is nice.
When I was in Knutsford, I did struggle for hills!
Itās that extra 8 miles/13km there and back to do hills which makes hill sessions a pain.
Itās pretty much pan flat out to Chester.
Ridding Bank and Bolesworth Road (from Tattenhall up to Harthill Cookery School) are about the biggest around there - although they are nothing like what you are used to up Bury/Ramsbottom way.
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There are many great climbs around Llangollen more enjoyable than the HSP. Youāre also within striking distance of my playground the Clwydians.
Great lumpy running around Beeston & on the Broxton part of the Sandstone Trail.
All the best with your move.
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Sorry to shatter your world
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Woke up this morning and my groin\stomach has flared up a bit after running last night and then doing some band exercises to actually strengthen it 
And then my HRV has plummeted although I feel alright, I suspect I was a bit wound-up when I did it.
So, itās Zwift of some sort tonight with an option to bail if Iām not feeling it.
7 year old twins you say? What a nightmareā¦
Anyway, sure you know all this already but if you head due north towards tarporley and pick up the sandstone trail road you can then head to kelsall and straight up chapel lane, as featured in the NWs edition of 100 greatest cycling climbs. More as a sop to us west Cheshire types as it doesnāt compare to anything eastwards but hey, take what you can get when Wales has been closed. Oh and loads of lumps and bumps around Helsby and Frodsham too. Not forgetting the mighty Yeld lane, must be oooohhh 300m or so at an avg 10%. As i say, mighty!
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