Just seen @chickenboy ’s Box Hill run.
Looks utterly grim.
It’s glorious up here.
T-44 minutes for my 3-4km hobble, as I doubt my ankle can take much more 
Ha, I was supposed to do an inclined treadmill workout, but london traffic was gridlocked. Didn’t take much for me to u-turn and head for box hill. Running up
Is fine, it’s the running back down that destroyed me!!! 
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Tube strike innit.
A bit of a jog around the lanes. Note to self, don’t go out when the school runs twats are on the road, obviously asking Tarquil about his day is more important than watching out for anyone else.
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Ha ha ha 
Yes. I’ve made this mistake loads.
Although…running around here at school kick out time has its “benefits” #milf 
Me?
Just managed 6km with no pain in 28mins.
Walked 2mins home
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Struggling lately to hit the numbers on short intervals so have decided to dedicate a little more time to strength and conditioning. Hopefully won’t blow my back out 
Deadlifts
8 x 80kg
6 x 100kg
4 x 120kg
Incline bench press
3no sets
10 x 40kg
Pullups
5 x 5
Chinups
5 x 5
Stairs 14 steps
10 climbs with a 16kg kettlebell in each hand
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45 minutes in the gym this morning.
Rowing: 5.5k, 0.5k
S&C: donkey kicks, bridges and ab cycle.
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My 1500m was a struggle.
Woke up late. Forgot my wife was in the office.
Had to quickly walk the dog (who has D&V, which is just lovely)
I then spent far too long looking at the new Zwift ratings for bikes and wheels
I ended up doing;
Single arms, scull, fists, kick
All of the bad stuff:rofl:
canned 500m pull.
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Lots of kids walk from the bus around here, so it’s dodging the ‘head down looking at phone’ zombies that becomes an issue because the pavements are narrow.
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VenTop iTT race as an FTP test 
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GAINZ
Calf has gone tight again. Taking zero chances but FMD!
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I should be swimming tonight but I’ve recently been plagued with a thick head & runny nose for a couple of days after recent sessions. I’ve decided to toot up on beclomethasone dipropionate for a few days & hopefully I won’t react too badly after going to my Sunday Master’s session.
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Good job! I wish Zwift wouldn’t bump up FTP during a race though - at least give an option to decline it.
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I was using it as an FTP test, as me and my IRL buddy followed the same Zwift plan and he did his this morning.
Also, I’m USELESS at the ramp test. Much better at just sitting at 300W for 20-60 minutes 
We have the same IRL bike and are the same weight.
His FTP went down today.
Mine went up 
Also,
You can always adjust the Zwift FTP in settings
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Yeah that’s cool - I wasn’t saying your result was invalid! Just in the past, I finished a race on Innsbruck UCI course. For some of the race I was stood up grinding and it was just the first 20 min power but Zwift bumped it up.
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After yesterdays disaster, ran a hilly 9k first thing.
42 minutes all in, will take that.
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I’m planning a midday run, hopefully 12kms. I stopped my Zwift sub last week, on the basis I haven’t used it once this year. I’m thinking it might have been a mistake though because my on again/off again calf and hip issues might benefit from cross training?
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