7.5k hilly run at 5:30 this morning.
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Stride Repeats.
Iāve always thought of this as an easy run + strides but Iām starting to think itās a proper work out. If short. Gets the heart rate up and a fair sweat anyway.
Maybe Iām going too hard 
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Little 5km run and just over an hour on the aerobars is a nice start to the week for me.
Planning a bike, run, swim day tomorrow 
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Feb.22 ā Month
Swim ā 7.5 km
Just 3 short sessions, but did manage to cover more distance than in the 3 sessions in January.
Bike (Turbo) ā 160 km
Just one of those months where life and feeling run down got in the way, must do better.
Run ā 62 km
Built on my solid start last month and this is actually my 4th highest monthly total since 2014!
Iām also trying to make the run to the top of Harrow Hill a regular session now (3 times in Feb).
Injury
Iāve done āsomethingā to my left shoulder that I will need to book a physio session for.
Other
My shoulder injury restricted my weights, boxing & skipping training over the last week, or so.
(My beginner skipping now has a new PB of 49 skips in a row, but Iām not āthereā yet.)
Cheers, Paul. 
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First swim in over a week.
2 x 200m warm up
600m, 300m, 150m, 75m āraceā pace
25m back
250m pull cool down
Seems like the trick is not to swim so
Much 
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Good numbers, but doesnāt it show you went off too fast for the 600?
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Yeah. Way too fast
My pacing is awful.
I should probably do a 1km warm up with some āfastā 100s to get the ākeen-nessā out of my system
Was meant to be testing out a portable VO2 max test unit this morning for a colleague.
Didnāt really rest up for the test, as it was more of a ādoes this thing workā
Gentle swim first
1km swim (8:06 / 7:59)
1km catch up, with fins and snorkel
Up to the gym with the gimp mask
Was going to use the Ellestad protocol - 10% incline starting at 3mph then 1mph every 2 minutes. After 10 minutes, increase the incline to 15%
All setā¦to find out the unit had run out of battery.
Tried the test anyway as a control of sorts.
Got to the 7mph step before my legs gave way.
HR only got up to 154. Might be linked to not resting the day before and doing a 92 min Zwift last night.
Will probably try the unit again on the turbo and so a ramp test at the weekend. Might also redo the treadmill test with the mask on and see what numbers it comes out with.
Finished with 10 x 30:30s at 12.5mph
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POLL
Work meeting has overranā¦meaning my runch slot has vanished.
Soā¦do I gently jog for 6km at 4pm, or, do I can the run altogether and go ahead with the Zwift iTT up AdZ at 4pm?
Zwift it 
10km easy run, 56.13 at 5.37 pace
1km walk home.
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Fork that!
Just been outside with the dog - itās bloody glorious!!!
Jog/walk/hobble it is.
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Yeah itās beautiful up here too. Wee 5k loop round the cycle path at 4m40 pace which is pretty close to where I was before I hurt my shin/ankle.
Happy with it ahead of my first aquathlon on Sunday but just nice to be out in the sunshine and fresh air and letting my brain switch off for a short while.
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It looked quite mild from the window but once out there, I found it surprisingly āfreshā!
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Run or go for a bike outside in this weather!
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Last blue sky of the week today. Get out.
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Itās grey AF, raining and windy down here.
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Snap. Itās grim here. Absolutely pouring it down for my ride home.
Yes, was also going to say the weather has been awful all day here.
Absolutely soaked on my run earlier.