Awesome work 
Looks fun (to me!)
Kudos for wearing shoes.
#saynototrottershots
Anyway, 30 minute spin class for me.
6 Likes
So now I’ve got the cold from the kids 
really snotty yesterday and today woke up with a sore throat and, as always, it moves to my chest. So breathing isn’t so fun at the mo. Sleep has been crap last few days as well.
Still, after a bit of a feeling down week, I wanted to get some decent exercise in regardless. So got up at 5.30 to get in the shed for 6.
Did the first 2 hours of a pretty tough (3 hr) session from the zwift catalogue. Then, when I was about to finish there set myself the target of hitting 100km. So stuck to the flat, dialled in to top of z2/bottom of z3 and sat there for another 50 mins.
So 2.50 on zwift, and legs feeling pretty cooked now.
6 Likes
I go with the adage ‘above the neck, light training, below the neck, forget about it’
It’s just asthma as opposed to ‘chesty’ illness. Whenever I get ill, or the weather quickly changes it fires my asthma up. So it’s OK to train on, just makes the old breathing bit harder! 
Saying that, this is the roughest my chest has been in a long, long time
1 Like
Trousers and shoes with no socks. Very hipster 
Just a tad under 8hrs for me this week, consisting of 5 rides, 3 runs, 2 swims and a couple of short S&C sets.
6 Likes
6.5k on the rowing machine at lunch.
IT band still playing up, but not affected by rowing. Ballache of an injury, though.
8 Likes
Had a shocker last week; my Grandad’s funeral affecting me more than I thought it would.
Back on it this week though; just over 10 hours with a rest day on Monday.
Looking to crack on through December now - build that base and all that jazz 
14 Likes
Plan was to do a hard 5k time trial on the rower but I spent the morning procrastinating watching cartoons with the kids, was delighted to get a call from BIL to do some circuits-
3 sets of 5 minute intervals on incline treadmill, rower and assault bike. 1 minute rest between machine and 3 mins rest between each set. Just over an hour to complete.
Zwift aerobic 12’s workout, 66mins for 54 TSS, 136HR
4 Likes
Made the most of a kid free day with an easy 40k down the cycle path to Lochwinnoch and back. Really fortunate to have a NCR running pretty much straight past the house. Was bitter but absolutely beautiful, and sat happily on a bench watching the ducks at Castle Semple Loch while I had an energy bar for 10 mins. Was starting to feel a little slippy on the ride back though. 0
7 Likes
7km walk with the dog through the woods
A beige buffet for lunch
Mario Kart
Cheese for supper.
Canned it off today 
8 Likes
Ok’ish week for me.
90K on the Wattbike and 37K running, including 17K on the trails today which would be a few K more on the road.
Been a bit tired though, few too many hard efforts. Got a trail half marathon next week so will need an easier week.
7 Likes
How to ruin your week in 45mins and 28km
A short story by Poet:
First 11km I was on cloud nine,
then it started to rain
And I felt my power drain.
I was promptly ejected, feeling dejected, So defected
to a lower group.
Where I was elected as de facto leader,
until a hill. When my speed, yeah,
went POOF 
post-summer weight so abundantly apparent,
lack of fitness also transparent,
That I span it home in a huff 
17 Likes
9.6km run this morning. I’m a run behind in the 100/100. Was climbing for a few hours yesterday and didn’t go for a run afterwards. Will try and get out again in the cold and rain this afternoon.
Edit: got out for my second run 5k. Back on track now 22/100
8 Likes
30 min 5.8km jog.
Ankle
Is
Still
Buggered 
5 Likes
Quite a long run on a damaged ankle, no?
I twisted it on 9th Nov about 1km in and ran a further 7km.
I then did an XC race that weekend, then 9km the following week.
Before deciding that yes, it’s effed.
Been doing 6km 30mins once a week since, it’s still a bit “crunchy” with mild pain (3/10)
It’s probably a bit weak from not being used?
Or it needs a rest?
Walking the dog is also a 3/10 on the pain scale, and I’m out with him 1-2 hours a day.
Might give BUPA a call and see if they’ll X-Ray it 
I’m no expert obvs but yes it’s supposed to be a balance between rest and activity, thirty minutes running just seemed long to me and I don’t think you’re gaining much.
Mind you I can’t think of a specific amount or limit that is good.
1 Like