@gingerbongo Will get the calves stretched. Also will keep rolling my foot over a stick roller while I’m sat at my desk as I believe thats meant to help? Weather is absolute grot for being on the bike this week and I don’t have a turbo 
@FatPom No recovery sandals but I will stick to my fairly cushioned and much more supportive reef flip flops than slippers!
Hopefully it’s not that. But if you’ve got no major event looming large in the near future, then it seems sensible to take the risk averse approach. I say this knowing full well that i probably wouldn’t take my own advice, and would probably last a matter of days! 
I get that pain in my heel quite badly sometimes and the bottom of my feet get very tender but I’ve never associated it with PF. I always thought PF was that pain you you get in the arch of your foot.
I get that as well sometimes. 
1/2 run 1hr42 
I see.
Your row half marathon time would be faster again?
My row speed is faster than my ski erg pace, I think… my run speed looks like typo at the moment.
At the shorter stuff my row is quite a bit quicker but as the distance increases they seem to converge.
Fairly recent…
Row 2k 6:58 trained specifically using the Pete Plan to get a sub 7min, test was 
Row 5k 18:43
Row 10k 39:18
Row 21k 1:29:36 (soft there is a couple of mins there for the taking)
Ski 2k 7:37 (this was part of circuit training, probably at 7:30 for a single test piece)
Ski 6k 23.39
Ski 21k 1:30:17 (soft think I could hold 2:03/500 for approx 1hr27)
Hyrox is 1000mtrs for row and ski? the running afterwards is the problem even the bigger guys didnt seem to go much under 2:00/500 split
Give and take
One guy rowed 3:39? But then ran 5:45!
A guy who did really well ( 2 nd in 50-55 ) tried to get every split at 4:45 and kept that going it seems.
I’d love to do one of those but 2-3 of the Exercises really set my back / knee off so I sacked it.
Hopefully one day
2 hours on Zwift
227W Np
The burpee jumps?
I hate burpees
Everyone hates burpees
30 minute spin class for me. Sweaty.com
1000m in the pool for me. Still very slow 750m continuous free but tonight for first time I had no urge to switch to breastroke and it felt properly comfortable. Progress, I think…
Those
The walking lunges carrying 20 kgs
Wall balls
5 x 200m off 1:45
500/400/300/200/100 trying to make 1:30 pace
2 x 100m trying to make 1:30, but died after 2
500m pull and paddles
Was going to do a treadmill session, but decided to forget my running shoes 
Did weights instead
5 x 5
Bench press
Row
Clean and press
Pull down
Hamstring curl
Massive f-off headwind all the way into work today. Just what i want at 0700!
At one point, i was on the flat next to the river pushing 300w and only going about 28kph. On that stretch at that power i’d expect to see something closer to 40kph! 
Miserable. But at least it’s much more mild today. Think i’m going to ride home in a ss jersey! Hoping the wind doesn’t flip around and i can get an easy cruise home!
4x4mins at 280W, 107% FTP didnt really feel challenging enough HR pootled up to 150…but I’m running later this evening.
3 x 3km with 5 min RI attempted at 10k pace. Way off the target! 10k race at the weekend, probably need to adjust my expectations!
132km outdoors at 2.35w/kg. Bit windy out there, more so than the forecast from our friends at the Met Office/BBC, sadly the headwind was on the way home 
Didn’t eat enough, didn’t drink enough.
Did a full lap of the old TT Man course and was mildly surprised to see that at the lake they are building ‘Luxury Lodges’. It’s a pleasant enough place but I’m not sure I’d want to pay for a lodge over-looking that particular lake, less so when some of the lovely locals tip up with their disposable BBQs and boxes of Stella.
Ha ha ha 
It’s a bit grim on a warm day, isn’t it!
Chip shop in the village is nice.
And there’s a big field where soMething once happened.
