6.5k on the treadmill this morning, slowly getting some fitness back.
Also managed a brisk 2.5k walk at lunch.
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Cos that’s what you do when you’re tired after 3 night shifts 
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Was going to do a 6km tester but looked out of the window and decided it can wait until later!
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More FTP build from me this morning. Up another 18W to 238W. Was definitely in the very hard category today and was hanging in there for the last 5 mins of the 20 hitting close to maxHR. So I think this now is me back up to speed with cycling and now time to consolidate and regain some endurance whilst adding running back in the mix.
Will probably test once a week from now and hope for more modest improvement.
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Decided to lay in and rest the leg
Beautiful clear morning here 
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Pissing down here and quite windy
Nicest day all week here, although still too cold to actually tempt me outside.
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It was totally fine - just damp roads
Knee warmer weather now and no jacket/gilet
Eh???
It’s 8 degrees and gorgeous here.
Counting down the minutes until my “wellness” hour and early finish to get out on the bike 
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8 degrees is way too cold to be out, I realise for you northerners it’s hot, but those of us in normal latitudes.
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8 degrees is flip flops weather! 
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Blimey. Never actually seen the cups when they’re on the body only the red circles they leave!
Is that comfortable?
That’s everyday for you!
I was out in an LS top on Wednesday and wished I was in my SS Perfetto.
Hopefully it’ll get to double digits this arvo
As long as my top half is warm i’m fine. Been a bit of a bitter NE wind the last couple of days, so that’s holding the temp down a tad. But when you get out of the wind and the sun pops out, like it did yesterday, then it was lovely. Deffo double figures down in the garden.
It must be reasonably warm because the b*stard aphids are already attacking my new David Austin climbing rose that i’m training out the front. It’s bloody March the little f**kers!!!
NICE 
One of our local garden centres is a specialist for them, mahoosive section of them.
Just need to rip the damn patio up first!
Yeah I hunted for ages to find one that would suit, and then bought it as a bare root direct from their site in the winter. It started budding as early as Jan and is looking really healthy. Gonna train it up the new pergola and across the fence, and then send a late flowering clematis up the rose to extend flowering season. Well that’s the plan!
Need to work out the best way to tie it all in next. Hooks and wire and all that shiz - stuff that i’m terrible at! haha
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I’ll need to check my rose on the front of the house then!
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I’ve had tons of accupuncture and cups, I used to see a Korean guy in Sydney and he would use glass cups but create the vacuum but burning the oxygen out of the cup and other times he would use the pump ones.
Yeah bit embarrassing if you have a session in the morning and a swim later that day, looks like you’ve been wresting an octopus in the pool! 
I used to also get a treatment that attached wires to the needles to stimulate the muscles and it got increasingly more uncomfortable over about 20mins. Then he used to burn something that looked looked a lump of hash and spread it on my back.
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