On the basis that I’m going for 100km this week with a single run/walk of 50km on the weekend. I’m taking a pass today. 
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Kind of exploded a bit on the second run of todays duathlon, was going along fine 3.5km into the headwind 4:19/km pace too, but then I had to stop to cross the road, and after that I just sort of struggled to ever move again, not helped by not being completely sure where I was going and not wanting to go a long way as I was feeling rough. 8.6km / 40km / 6.7km duathlon done in 2:33 elapsed, although with transitions over 7 hours so I might need to work on those.
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Just arranging a nice evening ride for today and tomorrow.
Spent all of my personal holiday days cycling in the summer.
In the rain. Or snow.
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70mins low intensity ride around Watopia HR123
1 set of pushups to failure.
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4 mile run this morning, 6:50 minute miles. Knackered.
Lunch 30 minute spin class.
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Commute in and out. Full headwind home.
Also bloody knackered
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)
20km easy (that wasn’t), 1:52 at 5.37 pace, 140 mtrs.
Perfect morning for a run. 
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You are kidding?
I’ve just walked the dog and I’m sweating.
Put for a jog at 0930 and I’m not looking forwards to it 
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I was out the door just before 6.00, so it was lovely then. Not so much now!
I did sweat a bit early on though, this lady and her kid were walking towards me with a pit bull on a lead but no muzzle. Despite me giving them a wide berth, the dog went fucking mental and nearly pulled the lady over. I really thought I was done for.
Time for a sprint! 
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Yesterday lunch was 11km at 4:40s, then 5x 600m at 3:30s with 1:30 intervals. As per usual I was dreading the intervals thinking they were gonna be absolutely grim. However I was pleasantly surprised and probably could have push a smidge harder. More pace and power in the legs than I was expecting 
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Was going to do some yoga at lunchtime, as I’ve had a busy few days of exercise.
Opted for a quality nap instead.
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9.5 mile run with Arthur’s seat ( Road route ) - The long slow climb from London road winding around, and then double backed after descent to get the shorter sharp climb also.
Used to run 8 and half laps like this sometimes years back lol. Felt pretty easy though
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35km 1:10, same route as two days ago, when it was 35km at 1:09, something like 10watts lower watts today, so clearly training hasn’t been productive and garmin was right to call me unproductive.
My ear and whole head is really saw from the wasp sting though, so maybe I’ll blame that.
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1x 20min Treadmill 8kph 6 incline
2x 10min RowErg 204 watts
1x 20min BikeErg 227 watts
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2hrs 11mins 70km or something.
It was hot and I couldn’t be arsed.
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That must have been absolutely boiling!
Yeah it was a sweaty session, tower fan + wahoo headwind make it a little more comfortable.
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10km this morning seeing how close I could get to my aerobic PB
Bit too windy and hot for a PB
6.22 miles / 41:51 / 6:44 pace / 132HR
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Back training after a few days off due to 1 year old shoving a dried pea up their nose. After a trip to A&E (unsuccessful) followed the next day by a trip to ENT (unsuccessful) and finally a general anaesthetic the pea has been removed and I can return to some normality (although middle child started school this week and the builder started on our bathroom / utility room as well)
30 min warm up on Zwift at 60% followed by a race. Laptop decided to almost crash when changing Zwift worlds. Screen completely blank but could still hear in game sound so assumed it was recording still. So rode the race anyway using power on Zwift Companion. Decided to just hold steady Watts and managed a 20min PB of 281W but then slowed after this to just ride it in gently as it was hard to stay motivated with nothing to look at. Screen came back to life with 5 minutes left to ride - grr. Came last in Cat B. But actually quite happy with a solid effort.
6k run with the dog after.
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