I wish I put on muscle as easy as I put on fat 
Amen @GRamsay.
30 minute spin class and 1.6k swim yesterday.
Another 30 minute spin class and 20 minute walk today. Calf still off (canāt feel it cycling), think my HM next weekend is long gone.
Sorry to hear that dude
As hard as it is mate, one of the beauties of hms, 10ks etc is that there are plenty of them waiting for you when the time is right 
Lyme Regis? Looks like a nice morning for it. Saw on Strava you were up with the dawn chorus 
Looks look LR to me. Ian Gillan has a mackerel boat there, Iāve been on it. My favourite spot down that way is Beer but that tiny road in and out of it can be a car park. (no surf though, boo)
Thanks @gingerbongo and @FatPom, appreciated as always.
Half Mary with a friend this morning with some race pace effort in the middle.
Completes my first ever 10+ hour week.
95.3 kms with 1,721m elevation ride.
Rode across to Lyme Regis to meet a mate, and then plan was a nice route home through the Blackdown Hills.
It was a flippin calamity. Double puncture for me, mate got a call from his wife as heād taken the car keys with him and she was stuck with the kids at a friendās house!
I had to ride up a hill to get some signal as we were in the arse end of nowhere, plot a route home, sync it to the garmin then flippin hope I didnāt have any more mechanicals on the 36km route home! 
@Poet would have enjoyed that ride 
.
Unfortunate thing was, it was the best morning Iāve been out in ages. Absolutely glorious. And the route, on the whole was decent. A few sketchy lanes which were probably the culprits.
Still. Itās all training and I was only 15 mins later than I said Iād be. 
Anyone seen what Spooner has been up to this morning 
Yup! Thatās what Iām talking ābout Willis!
41.4kmh off 200W 
For just over 4 hours 
8km of deer tracking with the dogs. Absolutely ridiculous way to walk a dog. A bit over an hour. No deers found. 
Yesterday afternoon did a 20km MTB with junior #3 who has some new wheels. It was nice, through the woods although the nettles are out.
Lots of tree roots and at some point during the ride I realised my Vimto bidon was no longer in its cage.
Kind of partial to that bottle so this morning Mrs FT and I set out to find it on foot. And we actually did. 11km at 7 mins/km, it was warm but no problem as we had Vimto for the last 5km. We were kind of hesitant to drink it in case any forest critters had had a swig overnight, but did anyway.
Also did a proper run yesterday and am pre-contemplating an hour on Zwift this afternoon, although the odds are probably 80:20 against
Edit: now up to 90:10 as Iām sitting in the sun in the garden drinking beer 
8.25 mile ____ 
=== _____
Much improved today. More flex in heel and beginning to feel like old self running, better stride and more bounce. Started to flag at the hour mark. Keep taking the pills
3 X sets, weighted calf raises
Felt like crap this morning.
Did some bike maintenance (new chain and cassette) but still couldnāt get the gears indexing properly.
By 9am, still felt like crap and despite it being a lovely day, wasnāt sure heading out for 5+ hours was the best bet.
Decided to jump on zwift and see how I felt.
Managed 4hrs 15m spinning round Tick Tock
216W NP / 105HR