Right then @Poet there’s a new grape crusher in town. Call me Dom Perignan.
In all seriousness, decent run for me today. Upper zone 2 but felt like I was constantly pumping the brakes. Every time I stopped concentrating effort/pace/hr would be creeping up, so I’d have to chop my stride length back down.
Ended up with 14.63 kms with 118m elevation (rolling, more in the back half) at avg hr of 162bpm giving me 4.19/km pace.
Chuffed with that. 
NOICE!!!
you racing 4th July, or is it 11th July?
11th
Good. I get to track you…just think of that as you’re jumping over that log (I just swung my legs out at the knee instead)
I’m a bona fide trail runner remember. I ain’t afraid of no logs. 
Yes … counts down!
Seems like everyone else is!
It was fine for me.
Got to be honest didn’t find an issue last year either. It’s like jumping up a curb - might be different doing a mara though!
Normal static bike… 1 hour hr … similar
Then 48 min 10 k t mill 1%, really really uncomfortable all the way through constant pain in my back were I came off last week, was hoping it would subside like yesterday’s swim…. But no such look.
It best mend for a week on Sunday or I’m going to have a very long and painful race.
130k/6k brick. Bike ave watts up 20 from last week but ave speed slightly lower which was down to churning into a 11-12mph headwind for the majority of the first half of the ride. Looking forward to putting the race wheels on tarmac to see the difference, will be on the side of the road sobbing if there’s no obvious gains
Luck… even my brain has stopped working
1hr easy pre-footie spin, ticking off a London route Id already thought I’d ticked off.
8km easy run along the Taff Trail in Cardiff. 46mins
45 minute pre-anti-footie spin, doing a Funkster on Tempus Fugit
55 minutes S&C earlier.
Rowing: 3k, 2x1k.
Then bridges, kettlebell squats, calf raises and press ups.
Was planning on a swim. Tired though, so cba.
Recovery wins again 
Recovery always wins in my house!
I’ll be in bed before 9 again.
Amazing! 
