Back on the subject of training, I can’t believe what an excellent tool runalyze is.
It’s like training peaks except dare I say better, and free.
It explains all the concepts like ATL, CTL, training stress balance, fitness and fatigue. And is super-motivational to see metrics like “marathon shape” trending up, and predicted race times trending down.
Big thankyou to whoever it was that mentioned it on the sub 3 mara thread I think 
I’m trying to avoid it as I don’t want to know the truth of my current training form and racing shape. Strava is telling me that.
I’m content in thinking that a 19:3x parkrun is a sure fire way to achieve a 3:15’ish marathon on a broken body.
And it probably doesn’t factor in Zwift 
(I’ll probably have signed up by the weekend 
)
No, I go to Exmouth and take the cycle path. It’s a bit longer and very stop start. But I prefer being alive when I get to work/home. Drivers are bad enough on a Sunday morning, letalone the impatient commuters.
30 on 30 off on the boxing bag… that’s not mins as someone said earlier, apart from Edwin Valero never seen anyone do the straight half hour.
Only one bag up at the min, young guy came and stood with his gloves, “ work in “ I said.
Ok, ok, ok… it got into a competition !
I still won’t be able to swim any faster but great fun… he jacked at 47 mins and shook his head, wish I could cycle that well… but you never get it all.
Just set up an account and had an initial play with Runalyze, some good stuff on there
Exmouth Cycle path is lovely! Maybe less so if you have to do it regularly.
Double run recovery day for me yesterday. 10k in the morning and 6 later before it got dark. Massage got pushed back to tomorrow which I really could do with. Calves are feeling tight. 17km total later with 6 x 1km 5k pace intervals 
Didn’t have much time this morning so decided do a ramp test. Not completely fresh legs so pleased with another few watts up to 276W. Up 12W from previous test a month ago. So very happy with that.
Wed morning is usually my early doors 20km run but back of right knee not happy last night, so I left it. Will go out later for a shorter one.
It is a nice ride, you’re right. Will be some stunning sunrises and sunsets in the winter as i ride up and down as well. And i don’t mind having to slow down lots for people, bikes ,dogs etc. It’s a mixed use path at the end of the day … as long as the other users are as courteous as me. Clue - they’re not!
I’d rather take 5-10 mins longer going that way, than riding the rat run roads.
Back to sport.
Went for a nice 22km run on a ‘Round’ that we’ve created for a race in the future. Crikes, it was flippin hot out there! I was absolutely drenched in sweat, and we weren’t even working that hard. Took a wrong path and had to wade through shoulder high nettles whilst my mate chuckled his way beside me on the clear path. He didn’t think to shout to go right not left the b*stard. But then again, i wouldn’t have told him either! haha.
The round itself is 21km, and we ran that in 1.47. It’s mixed terrain, mostly trail with 460m elevation.
I’m meant to be doing some exercise, but I can’t be arsed.
Does that count?
I might go for a jog.
Or I might take the dog on a massive walk instead
That’s been me most of the day. Just got back from 5km trail with 10 x hill reps. Seemed like an effort!
Zip for me today, had a migraine this morning and not sure I’m fighting something, HRV has been poor for nearly a week.
So I’ve got a letter excusing me from PE today
Trying to get back to regular training - (shortish) swim, bike, run and weights yesterday. Intervals on the treadmill this morning. Quick spin on a gym bike planned before I get home.
Hopefully life and injuries allow this to continue, got in mind a short duathlon in November to work towards.
Tight for time today -
6 x 83kg deadlift
17min RowErg 4202mtrs 177HR
1 x 6 pullup
1 x 22 pushup
1 x 8 chinup
Dead lifts …. Now there’s a story!
56 kg
6 times per min for…. 12 hours…
Never ever ever again, doms was off the scale.
Don’t think I’ve done one since.
Nice session with the row you did !?
Wait. What? How do you do things like pee?!
Toilets were 6 m” s? away and always … vacant.
10 seconds work 50 secs rest… repeat, never thought about a number 2…?!
Huge 60 second clock that definitely speeded up as the day went on!
A fond memory now.
Yeah, that makes sense, I had jumped straight to every 10 seconds… still sounds like a truly terrible idea. In the best sort of terrible ideas kind of way!
My mate, Ian Atkinson did the full 24 hours and broke the World record.
Quite topically he wouldn’t have passed any form of drug test anytime ever …. But we raised a few quid and it got in the papers.