Progression pace run this afternoon… back in shorts and T shirt, which is nice… and training is really feeling like its working as faster paced miles are feeling a lot easier than they were even a few weeks back!
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Eh??? 2,3,4° for my ride!!!
Sat in the bath for half an hour warming up (only got out because my new toy arrived!!!)
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Just been for a mini jog to bring me up to 14 hours for the week.
Really pleased actually, hopefully I’ve turned a corner and can put the inconstancy of Jan and Feb behind me. That’s the biggest week I’ve had time wise since last September!
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Been Baltic here also.
Freezing wind on my ride earlier 
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Monday
Intervals 3 x 800mts r2’ Ski
Tuesday
Weights
Wednesday
2 x 10min tempo Row
2 x 10min tempo Ski
Thursday
7500mtr endurance Ski
7000mtr endurance Row
Friday
Weights
Saturday
Zwift 1hr50min endurance Ride
7500mtr endurance Ski
Sunday
30min treadmill fartlek Run
7500mtr mixed tempo Row
1200mtr threshold Ski
Decent enough week with plenty of variety, I struggle with sleep if I push the intensity too much, a great deal better sleep and resting HR back into the 40’s 
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That was also on my plan, but my ankle is f00ked again 
Physio said push through if it’s 4/10 RPE.
It’s probably that walking, but I’m too scared of running on it.
FFS 
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Absolutely knackered this morning.
Awful nights sleep.
Canned the swim.
I need to go back to bed really
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Too much coffee?
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Yes 
I had an espresso at the cafe post-ride, as I was ridiculed for being anti-social (I literally live five minutes away and am from Yorkshire, so being miserable and tight is normal to me)
Then, I had a Coke with my sandwich and pork pie at home…
…I then played with my new toy.
Another coffee. 
Also, I was excited to get up and play with it
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No wonder!!!
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And a pack of caffeine shot blox during the ride.
And a caffeine gel.
No wonder my power was through the roof
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11km easy, 1.01 at 5.32 pace
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Personal training session
40 kg bench 10 a min for 20 mins.
Quite easy to be honest
70 kg squat 10 a min for 20 mins, definitely not easy for the last few sets.
20 mins abs / plank constant… easy-ish.
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Nice Mungo2! Have you got a specific goal in mind with all the weights and bulking up?
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Squat my body weight was 70 kg… now 80 for 100 reps.
You can stop but can’t rack, 50x 50 bench would be nice too…?!?
There huge stretch targets at the min especially as I feel fat as butter at this weight and will probably trim down in the summer.
Target fir this year is to be happy with my training, no pressure on myself and don’t get injured …. I never achieved any of those things while I was doing tri but again that’s the nature of the sport.
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Short 5km run this morning - gorgeous weather, but cold -1. Then some weights - wasn’t sure how much I could do after the weekend of intense climbing, back and arms are shot, but I suprised myself.
Dumbbell shoulder press 3x10 5kg
Upright rows 3x10 5kg, 7.5kg, 5kg
Dumbbell iron-cross 3x5 2kg - trying to keep good form
hammer curls 3x10 5kg
RDL with dumbbells 3x10 7.5kg
Goblet squats x50 7.5kg
Mungo2 pull-ups 5x 4 with 1mins rest
Foundation Training’s 8-point planks x8 20s on 10 off
Foundation Training’s 12mins back workout - helps my ruptured disc!
Think that’s all…
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There not my pull ups !!
Full second hang?!
Lol
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I know, but it’s my way of saying I did them clean! Came to a dead stop at the bottom, no momentum!
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Good targets! I presumed you’d trim down in the summer.
Yep, same here when I was doing tri. Funny thing is I only started climbing because my family took up the sport. For the first two years I used it as a sort of cross-training for triathlon and then after suffering from a ruptured disc, I found out it was the only sport that really helped with the pain. Don’t think I’ll ever go back to triathlon now, but you never know.
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