Thanks Anna. Ran 5km to Parkrun today and the LO ran a 24.34 but todays course was 130mtrs short.
Calf feels ok, back of my quad feels tight now but I’m hoping that’s mostly ‘in my head’.
You should let me know when you come over, we could hit the cafes, err trails 
Yes definitely, will do👍 Always up for run and cake😁
Also, congratulations to LO🥳 she’s a little superstar!!
Nipped to the pool during kids dance class for a standard 15 * 50m. Dropped the wall time to 1m 12 which was a challenge for maths skills 
but felt really good. A few sets in the 1min 40s/100m pace which is supersonic by my standards.
Are shallow pools quicker? This was one of those ones with no deep end. Don’t want to get over excited at this new found ‘speed’!
Thanks, she went straight from Parkrun to have her Covid jab, so I thought some cake at the cafe was in order 
Just had the parkrun mail, she scored a 73.65%. That’s higher than I’ve ever hit!
Hope you shake it off soon 
7 mile run or thereabouts lol - not going to lie. Not enjoying it at the moment! Heel still not 
Possibly a bit of post COVID sluggishness?
It’s everywhere!
Deviated from the plan today.
Sacked off the 5am wake up and opted for an extra two hours sleep.
Didn’t do the 4 hour ride I told myself I was going to do but did just over 2 hours with a couple of mates.
77kms, 2hrs 8 minutes, 36.3 kph avg for 304 np.
Now my bloody legs hurt, have a day full of ‘stuff’ and still have a run planned 
I’ve decided it’s taper time, so did nothing except try and update my workphone. Easy walk with LO planned and clean the moto later.
Decided on Friday to enter Olympic Distance Tri as a club mate got Corona so had a free place. Been a very big week training, and yesterday i did over 3hrs training.
Set a new OD PB 2:08:13. Swim 1:57/100m slower than 1:52/100m target, bike was just over 56mins run was 42:30.
Run was slower than i hoped, however, not used to running after such a hard bike leg.
Well done Matt, takes a bit of getting used to again, running hard off a hard bike.
One full hour of running outside.
Hot, windy and hilly (for me).
Run/walk to halfway. Knee felt reasonable, except on the downhills.
Achilles really flaring up again, need to get back on loading it up.
Felt comfortable towards the end other than the niggles.
Progress, I think.
Well it feels like I’ve just about recovered from what ever virus I had, albeit with a significant drop in fitness. But finally a steady 7.5 hours. All sessions at a low intensity but it’s something I can begin to build from.
3 bike: 4.25
3 runs: 2.45
1, ahem, swim: 0.30
Calf raises
Feel the pull of work at mo so doing the very bare minimum lol. Running is a useful tool for clearing out the head. Might swim later
*** didn’t swim later 
***
When I have lower limb problems I find balancing on one foot - in a doorway for support - with my eyes closed a great exercise. Try 90 seconds on each…or not 
Was going to do about 3 hours on the turbo and then hour run today as my last “big” session
Yesterday, got a message from NZ Pro Rebecca Clarke. She was stopping over in Essex and did I want to go for a ride.
We’d met previously and gone for a couple of rides.
She wanted to do 3 hours, so by the time I’d got to her and then back it was 4:48 for me.
221W NP so pretty much what I would have set the ERG mode to.
Struggled a bit in the last 30 mins, but still made it out for a half hour run
Time to taper
Great work FP
50 minutes in the gym.
Rowing, 4k, 0.5k
S&C, calf raises, military presses, bicep curls and side planks (3 sets of all).
Cheers mate, definitely in taper mode now
