Youâre doing it wrong. You have to lift your arms above your head, I donât know why because, trail 
8km easy trail run. First run since Monday, 46.47 at 5.50 pace
Time to tackle the bike rebuild post-Mallorca and get back out on the road. Inspired by @Poet. Itâs been boxed since Sat afternoon.
Wax is melting awaiting a new chain which is currently drying after its petrol dip. And my new wheels have arrived. Canât wait for Sundayâs ride.
#sunsoutgunsout. #forearmgoals
Every day is a vest day (when running - iâd never ever ever wear a vest at any other time)
6 mile jog 
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Heel feels stronger. Rest of me feels awful
Currently have 2 speeds - slow and slower lol
Being very cautious. Probably even doing too much at moment⌠I wonât run any further, honest
Due to late night and lack of trains, only got about 3 1/2 hours sleep.
Still got up at 5:20 for a swim.
Just about managed 15 x 100m off 1:45 and 1500m pull and paddles.
Going home to sleep
5x5. 4.66 tonnes moved. Then 30 mins on the treadmill at 15% incline
Apparently itâs even better to run downhill ⌠
⌠eccentric exercises thing on podcast bbc man doctor says
Couple of hours on the TT with a mate. Really struggling at the start, hip so tight, nothing felt natural and just so much effort.
Thankfully what I thought was a cross tailwind going out, was actually more a head wind. Hit the turn and everything felt so much nicer.
Lake booked for tomorrow⌠almost training like a triathlete 
Got up with a plan to do about 4 hours today.
Bumped into a buddy 2 hours in.
Ended up cycling to a place called The Blue Egg where I had a banging chicken ciabatta after 3 1/2 hours / 66 miles
Ride home was ok up to a point.
One last pit stop at 4hrs 50 / 88 miles.
Last few miles werenât pretty, but made it home
106 miles
5:49
221W NP / 113 HR
TBF, his stopping time was less than an hour.
But still.
Two separate rides, really 
112miles in 5:50 with 3 laps up Pishill. AP217W NP224W VI1.03 HR126
Straight out to 4 mile run 7:45 pace
Good signs for Lanza in 2 weeks
Hr 126?? Wtf!
Hmm fair point. I guess maybe for normal people then! Me not being one of them.