3 x 2k on the treadmill this morning.
20 minute spin after work.
Now sat eating a massive ice cream.
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Actual ride outside 
, 37k on the new Enigma
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Got home from work at 7pm. Knacked. Food on table, smelled fantastic.
I wanted to do a short 5km run on the 'mill so went straight upstairs and got to it watching āescape to the DIY chateauā or some such splatch TV
Figured if I set the mill to 16.5kmh Iād be done and eating in under 20 minutes.
2.5km in Iād had enough, but there was a fascinating bit of TV where 2 French chimney sweeps couldnāt clear a pigeon nest from above or below so they knocked through a stone wall. So I got off the treadmill and and watched that instead. Then ate. Now beer.
Which is a round about way of saying I only did 9 minutes training 
took longer to write this post
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9 minutes more than me, unless you count 2 hours painting the outside of the house?
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Ace.
I did a spot of climbing this morning. Having not been in over a year and a half, I wasnāt exactly conditioned for it. Not helped watching my 6 year old doing pull ups for fun! But got a few routes done and wasnāt totally shit.
Then got out for an hour or so with a mate for a run around town. Feeling decent.
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1.3km reps this morning before work and the a 10 lap Crit city race this evening in a desperate bid to kick start the master plan for my next batch of races.
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Yeah that counts. If youāre training to be a house painter
Otherwise mainly running, swimming and the like 
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45 minutes easy treadmill and 450m in a 15m pool at the gym. Just trying to maintain as much fitness as possible during the summer Holsā¦
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But it was 9 minutes at a hard pace, Tabata reps were only about 8 minutes werenāt they?
Then some mental relaxation 
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30 mins spin on Zwift at 100rpm. I used to sit at that rate as my almost natural cadence 4 or 5 years ago, now I have to really work on technique to even reach that cadence without starting to bounce in the saddle!
And a 25 mins S&C session this eveningā¦. working various things, but particularly core which is coming together nicelyā¦ already finding planks can be held a lot longer after just 3 weeks of 3 x 25min sessions.
If only I could dump the belly fat, thereās possibly some muscle under there somewhere!
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3 x 25 min planks ā¦?!
Impressive !
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if only!
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5 mile easy run with the dog. 9:15min/mile. HRM again a bit odd - somewhere around 110bpm avg
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60min Steady 14km row on concept 2 with stroke rate capped at 20spm.
40min treadmill 6km
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14 kph row?
3 hour marathon pace.
Nice !
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Was supposed to be a UT2 easy row with HR under 150 but got carried away and let the projected finish on the PM5 monitor dictate.
Avg pace per 500mtr was 2:07.8 and HR161
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I did 1:30
21 kms
During lock down, I got the 2:07 pace too.
I was destroyed at the end though, av hr was higher than yoursā¦ for sure!
Would love to have a crack at the 42 k effort and Iām 5 kg above tri race weight at the min so that should help.
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Donāt mean to worry anyone, but today I am having a complete rest dayā¦
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1hr30 tight going for a 1/2 Marathon on the ergā¦ might give it a try sometime soon but with unrestricted SPM, the longest Iāve sat on the rower is 60mins and usually glancing at the timer from 45mins.
Full marathon 
ā¦ good luck! youāll be back to tri race weight by the time youāve finished 
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