Went for a steady taper run on my lunch and rolled my ankle 
10k race on Sunday - is it going to be ok 
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Who the hell do you know whoās much stronger? Sir Mo?
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Haha. My mate Rob ran a sub 70 at Cardiff a couple of weekends ago.
Heās trying to decide now whether to go for a 68.XX or try for a 2.25 at London for his first mara! 
Also annoyingly good on the hilly off road stuff.
This is also a bloke that has literally zero idea of how to train. Which is weird because heās an actual scientist Dr (though he studies molluscs not exercise science! 
) . But he just goes around the place running fast, does the weekly club session and thatās about as structured as it gets!
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Too hard?
Hour out on the bike over lunch. One of those where it feels like whatever direction you turn youāre still going into the wind. Managed to avoid the rain though.
That pace is mad @gingerbongo !
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How bad is it?
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2 1/2 hours on Zwift
214W NP
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Just over 2k in the pool, after a few sessions of attempting to improve technique I thought it might be worth seeing if I could actually cover any distance bearing in mind thereās a real need to do so in a few weeks
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Bad enough for Garmin to want to send an incident report! Never had that before.
It feels pretty swollen, although I think itās improved in the last couple of hours so 
Iām stupid enough to risk the event unless it feels really bad 
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But what would you gain
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50 minutes in the gym first thing.
5k row, donkey kicks, bridges, calf raises, military presses and sit ups.
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Iāll see how it feels. Iāll probably do a hop test night before. Iāve been looking forward to thrashing out a 10k for a while.
Hmm.
Hmm.
Iām sure you know your body but you know, be careful there.
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Itās feeling pretty tender over night. Think Iāll be skipping it 
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Long term, probably the best decision.
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19km into a 22km easy run. Having a coffee before this afternoonās Harry Potter carnageš©
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With thanks to @Hammerer for the set suggestion on the swim thread, 40mins in the pool doing 2 pyramid sets of 50,100,150,200,150,100,50. Felt the massive Greek kebab I had for dinner sloshing about in my stomach 
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Well I pushed through and completed the session.
3x15. Did it in Zwift because couldnāt fix front brake rub in time. Dialled down to 98% after the first one so I could complete itm
Then 3x12min over under run targeting 4.10/4.40 pace.
Tough but glad I finished it. Rest day tomorrow before 2 hour hilly run on Sunday.
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Yours ?