Atrocious 8 mile run.
Haven’t run for a week. Lost all my bounce. Back was tight. Knee sore, Achilles tendon tightness. I mean it wasn’t bad by any stretch but I felt like total crap relatively. A week of crap food and a few cans every evening. I‘m really peed off with myself …
…
EPIC FAIL 
Two more Zwift badges.
Temple KOM
Farmland Loop
Numbers were nothing special.
Hope you feel better tomorrow. I get angry with myself too when I have a long break, first day back feels awful.
Congrats! Is that four badges already this week?
Thanks. I only signed back in this month, I’ve had 6mths off. I went on a serious badge hunt in summer last year, got every one and then they bloody added France. 
30 minute steady treadmill run at lunch.
Another day in “House of Tradies” (Dune reference) means no training 
#embracetherestday
Rest?!?
Think I’ll manage to get out for a couple of hours on the bike at 6pm 
30mins easy on the Bike yesterday evening, attempted a 6k row but put handle down after 9 mins, still fatigued from the run on Saturday.
| Average Watts | 158 |
|---|---|
| Calories Per Hour | 842 |
| RPM | 90 |
| Revolution Count | 2703 |
| Power/kg | 2.18 |
| Drag Factor | 45 |
| Heart Rate | 137 |
4 doors being fireproofed today (3 of them belonging to me). Nice bunch of tradies doing that. Luckily they were 90 mins late arriving as I was 45 mins late myself and I had worried that they had attended and buggered off. Making a bit too much cash not to actually stay to do the job though. £350 cash for each door to be “fireproofed”.
How do you know they’ve done the job properly! 
Their company creates a certificate which I provide to the powers that be. That’s all I need to know.
2 miles up to my local radar station, 1115 ft ascent, 28 mins, descent back home 16 mins.
My 3rd run since April so tentative steps at the moment, and trying to get my fitness back, if at 57 that is at all possible 
Always such a massive high tho after a super scenic hilly run.
Not sure why I put this in the training thread rather than the DIY thread (which I note now doesn’t have to be done by yourself anymore to qualify). Lots of Boris biking between office and location of said doors has and will continue to occur throughout the day. Will spin down to Marylebone Waitrose to get a sandwich as soon as the job is finished.
13k or so run at around hopeful IM pace, running on my old road routes to collect Mrs S’s car from having had an MoT (all clear with a couple of advisories which is a bonus after mine last week).
24mins easy on the treadmill with some short speed bursts at incline
Ergathlon
4k BikeErg
2k SkiErg Unplanned personal best
2k Row - Unable to start, was 
after SkiErg
30 mins easy stretching in the aqua spar.
Physio this morning says my glute medial is in constant spasm and no hard training for a week!!!
Boo!!
Put some very big but very fine needles in me and freed it off a touch.
Gave me some stretches to do daily and an easy end to the week I guess.
Stick at it
