Twilight 5.5 mile run 🏃♂ 
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15mins treadmill
45mins Zwift
20mins row
All easy pace HR capped <140
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Finally a decent tempo run. 12km with the middle 8km at around 3m50 pace with a friend around town after work. Felt much better than last week which was a bit of a shocker
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Clearly just tired from your big jump to those 90 km weeks. Couple of nice weeks again. Dive into taper.
On it. Done. Sorted. Completed. 
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Yeah, thanks, your advice about running with a mate was good too. Makes a world of difference which I guess means the barriers are above the neck more than below it 
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First track session completed: 12 x 400m with roughly 70s rest (think it was off 2:30).
Started off very conservatively as didn’t want to blow completely. I did 2 x 1:27, 8 x 1:20-1:22 & 2 x 1:17
For you seasons track guys would you quote times in minutes and seconds, like I have, or just seconds?
I enjoyed it, looking forward to doing more. I now know I should probably target say 1:19 reps, but next time we do 400s is a month and it’s an extra rep with 10s less rest.
Looks like it’s 6 x 800m @5k pace + 200m faster next week.
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Doesn’t really matter tbh.
For 400s i personally call it in secs, as it’s easier, for example, if you want to run a sub 5 min mile, i know that requires 75s per 400m. Also makes quick maths a bit easier.
For 8s, then i will note it in mins at the end, but i’ll be ticking off the 400 splits in my head when running as 80s, or 85s or whatever.
EDIT - just like @buzz, but he was more succinct!!!
They’re decent rep times there though!
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Up to 400 in seconds. More than that in min:sec or just quote the 400 pace if you are feeling flash. So next week, 6x800 @75sec pace 
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10.8km run.
First club run since IM and marathon, probably should’ve waited another week and dropped down another group but I survived. Some twinges in the left shin were ominous but went away, heart rate 5-10bpm higher than could’ve been.
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I’m tempted to join a club. I think it’s the missing link in my speedwork.
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Yes, I’ve been a member for something like six or seven years but only been a regular since just before covid. It definitely gets me out on Tuesdays more often than I would, and I have the option of weekly track Thursdays if I can fit it in around the kids. Then there’s all the chat about races and stuff that encourages good things.
I was sitting with a bunch of sub 3 guys after the run yesterday.
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1 k ski erg 4:30
1 k run @ 4:22 pace
Repeat
Wanted 6
Got 4.
50 ! M burpee jumps! ( boom ) ! Silly slow though.
Stretching and spin down on static bike.
Hope for better Friday.
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Signed up for Goodwood marathon in Feb 2022
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Yesterday, 5.5km uphill tempo run on the treadmill.
Today, treadmill again. Relaxed 6.5km.
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45mins Treadmill hill repeats 11kph incline 6
15mins Row progressing from 2:10 to 1:55
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4.5 mile jog this PM
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First swim since Mar 2020. Only managed 800m. Arms now won’t go above shoulder height.
Also, the straps on googles that have sat in a bag for 18 months tend to snap…. managed a knot to keep swimming, but lesson learned!
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