Just back from a sodden 6km jog avoiding (or not!) the floods 😵💫
Traffic is crazy, as the bypass is closed.
Was gonna cycle IRL later, but think I’ll just Zwift if the roads are still this busy 
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Aw, diddums. Did the nasty notification upset you? 
30 minute spin class, 6 x 5 minute intervals. Hard work.
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15mins on the treadmill set an incline 8.
15x 0:30/0:30r row
2,231m METERS
7:30.0 TIME
1:40.8 PACE
177 HEART RATE
15x 0:30/0:30r SkiErg
2,078m METERS
7:30.0 TIME
1:48.2 PACE
179 HEART RATE
7x 0:30/0:30r BikeErg
1,993m METERS
3:30.0 TIME
299 WATTS
173 HEART RATE
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just under 9.3km on the rower
4 min warmup, then pyramid of 2/3/4/5/4/3/2/1 mins each with 2 mins easy row/rest between each set
quite enjoyed that
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90mins on zwift early this morning for a light zone 2 ride.
Lunchtime 5k run, 5k row and 2k ski at a moderate pace and HR.
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Mine did that last year. I contacted Garmin and they replaced it. 
Woke up at 12 after the night shift. Easy hour on the gym bike. Back to work tonight.
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45 minutes in the gym.
Rowing, 2x2.5k, donkey kicks, bridges, squats and military presses.
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100km 3hr 25min ride 29kmh
196W NP, 131bpm.
Nice And easy.
Plus, I got a gorgeous tan!
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I might be able to beat those trotters in a bit 
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hardly any training for me this week, just a measly hour, after booster has left me feeling a bit shit….hopefully back on it shortly.
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Please no 
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24K trail race for me today although feeling a bit rough (no not Covid, I hope). But this was more about a long training run for Boston. I know I’ve got to keep them fairly well spaced out.
Was really mild, no gloves or buff required but was quite boggy and greasy on the flags, there’d already been a race yesterday that had churned up a few of the worst bits.
A bit off the pace at 2:37 which is about 6 minutes slower than my PB I think, but I know I was running better and on hills at that point and I think conditions were dryer. Anyway, reasonably decent day out and started making up places after about 10K, think I was about 13th but outside the top few they tend not to be deep fields.
Takes me to about 39K of running this week, probably add another 7k for time on feet today, and about 92k on the Wattbike so not a disaster given a few rough nights and the DNS on Thursday.
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So apparently sedentaryism (is that even a word?) and patience are not on my list of virtues.
Popped out for an easy spin again today, first time in Neokyo doing a badge hunt thing.
As expected, quikly off the back into about 310/370 but no group to work with. But in the first ten mins i noticed that i was spinning really slow - like under 70, whereas i’m normally 85-90. So i tried to go up a few gears and down to below 60rpm. That seemed to give me a few more watts without setting my chest into spasm or shutting my breathing down. Result.
So i managed to go up from 2-2.2 w/kg to about 2.5-2.8 w/kg quite comfortably. So i went full triathete mode and dialled that effort in for the next hour. Steadily just picked people off and went from 310th to, i think 218th in the end. Bit gutted i didn’t make up the 100 places, but i wasn’t chasing anyone down. Just sat in at 55-60rpm churning the pedals over.
Legs now feel like they’ve actually done something and i (hopefully) haven’t done any damage. Was a bit cough-y when i came back in to the warm house. But i’m not feeling too bad. Fingers crossed, this may be the way to stay sane for the next week or so.
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I’ve got a 4pm booked in for that, but CBA 
I’ve not prepped supper yet, so I’ll just mooch about doing that, or maybe we will have cheese and crackers again and I’ll Zwift.
But it’s looking unlikely.
ETA: my phone is still updating and I can’t Zwift without it
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33mins very easy rowing followed by 30mins light spinning on the bike. Not sure if much training benefit but feel a little better by doing something.
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Light brick session at the gym as I feel tired post night shifts and booster injection.
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