If I’m seeing 10.30 something is wrong! 
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Never before 11pm here, probably should amend that occasionally
Ive never been a good sleeper. Usually need a load of exercise to tire me out to get to sleep, or booze.
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Usually at least 8 hours for me, function better with nearly 9. Always been a lazy arse though.
Less than 7 for a few days and I’m a zombie.
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I try to get 9 hours and usually manage it. 10pm-7am
But every so often wake up bolt upright about 2am and might do a bit of nocturnal tritalking or see whos awake on Slowtwitch
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I am usually in bed by 8pm. I enjoy being upstairs with the family, off my feet. Plus I really like watching YT or Netflix on the Macbook. Lights out is usually 10.30-10.45 but I don’t sleep that well, never have.
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I reckon it’s what’s holding you and me back from world domination. Others should be thanking us.
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We should get some melatonin, get some sleep and take over the world.
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Another 30min 1.5km swim
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Work is beating me about the head today. Have to reclaim the yard and garden from the fallen leaves later. That will likely be it for the day!
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Short RowErg workout 9 x 1min with 1:20 rest between.
Aim was to go sub 1:40pace >300mtrs. First few went ok but fatigue soon set in, failed on the 6th interval got 299mtrs 
. Intervals 7 and 8 were a complete failure but managed the final one at 1:38.6 304mtrs
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30 minute lunchtime treadmill run.
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Stick at it !!
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I am, I think that’s the 3rd or 4th run aiming at 117-130bpm, just went over this time plodding too fast.
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4th swim this year. Marvellous. Don’t stop swimming for 18mths kiddos… it hurts…. and makes your swimming shite.
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Nothing again, and I think I’m getting the GF’s cold 
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All mine were 130-135
My max hr at the time was 184, it’s a few beats higher pushing sleds with silly weight on now.
A few of my run results read
Av hr 133
Rain
Hilly ish
1 hour ish duration
I have no idea how far I went.
On the t mill. Covered up speed and distance with a towel ran for an hour at 130 bpm then got off, I honestly looked at the distance right at the end.
This is the session that made it work for me I think.
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One good thing is that I barely sweat, so no need for a full clothes change and shower
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Most people give up far to soon. Sometimes the Kph speed stays the same for 2-3 runs then it drops …. Repeat.
The maddest thing is when you then give it 160 + Bpm …. Your flying.
I did one set of run intervals every 2 weeks only 6 x 1 km repeats at a fast speed for me.
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