11km easy road run. 1.02.26 at 5.40
I’m running easy too fast still.
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Today I changed the broken strap on my Garmin watch. Given its exercise related I’m counting it and having a McDonald’s.
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I’m still on the original. I do wash the watch in the shower each day though.
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Best static bike hour for a long time, that is relative though !
#fatandfit
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Tested a “progressive” run
1.5km warm up, 4km build, cool down home
Quite easy, built to 4:17/km by the end (70.3 pace)
Ankle feels good. But heel pain now.
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I think 3-4 Zwift hours a week is a great way to add in another 30-40% aerobic work for runners.
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Nice Anna!
I wasn’t feeling it today, my calf and knee felt a bit niggly up and down the stairs, so i went for 5km walk instead, 49.33
I counting it as volume 
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Thanks FP! Sorry to hear about the niggles, but good on you for being careful and going for a walk - still sucks though! Def, counts as volume.
I took the rest of the week off last week and started running again this Tuesday. Will probably have around 40ish kms for the week, not a lot really, but it’s ok considering we’ve had half-term here this week.
Hope the calf and knee feel better soon😊
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Was planning on 11 mile run to work and 5 miles home this morning.
About 2 miles into the loop. I realised that I’d left my ID at home.
Decided to sack off the run to work and just do 9
Legs are truly broken but CV system seems to be in good shape.
9.11 miles
1:09:4 / 7:35 mile pace / 120HR
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42.5 mile bike 
out and back up the crow road, into a hail storm - that wasn’t in the forecast 
wanted to go a few more miles but feet were dropping off
Could murder a jog/ run 
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Went outside.
Easy couple of hours.
Nice and sunny, but the breeze caught me out!
Did a little sprint to catch an RLJer after they’d gone green.
Nice to see it bagged me a gigawatt
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Strength training… making it up as I go along hopefully consistency will provide some gains.
3 sets
6 x 90kg Deadlift
3 sets
10 x 37kg Overhead press
3 sets
12 x 16kg Kettlebell single arm rows
4 sets
1 x 9 Pull-ups
3 x 5 Pull-ups
4 sets
4 x 5 Chin-ups
5 sets
14 x 32kg stair climbs
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90 minute Zwift
223W NP
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I decided to try a fast Parkrun today: 19m12s which is my fastest since last summer. I am less than a week post Covid
Also hit HR of 187 which has been my MHR for about 7 years
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Nice FP! Pleased you could get out for a run today. How did the calf and knee hold up?
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Thanks Anna. Calf was fine, right knee not happy on kms 6-8 but then it seemed to pass. Every time I try to ficus on the knee with one legged stuff, it seems to get worse.
I also think there are some paces the knee is happy with and some they are not, just need to work out what they are!
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No long covid for you I see… nice!
Thought about running today …!
But then I felt the wind and came to my senses!?!
So
11 press up a min ( knuckles ) for an hour, probably the easiest 660 total I’ve done for a long time, and at 12-11 stone this morning, unfortunately I’m still only 5 ft 8! I’m probably a touch over optimum press up/ pull up weight now.
Fat as a hog but plenty strong !!!
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