Yeah my HRM has been wank lately. Deffo wasn’t that high, but it does steadily climb.
Also realised that I misread my watch, so backed off on 9km instead! 
10th km was cruising downhill to the beach, so still a 4.06, but would’ve been easy to take 20+ secs off that.
Its one thing doing 10km on a lovely sunny evening though…
Did some 5x5. Shoulder has been feeling a little odd, but now it hurts.
Back to the physio I feel. Couldnt get an appointment until 1st July though.
Bit worried about the take over at work, they want to consolidate employment terms and that might mean a new private medical provider meaning I’ll have to start a whole new claim. First world problems of course.
Err … no!
While this would undoubtedly be a hassle… does your current provider limit the number of sessions/cost covered per year? Would this reset that counter?
Big day at work today. Up at 4:30, in the gym for 5:00.
Rowing, 4.5k, 0.5k sprint.
S&C, calf raises, military presses, hammer curls, side crunches.
In the office today.
Unlike @APM I’m not getting up at 0430 for a jog.
Had a lie in, showered, shaved my legs, face and chest. Had brekkie. Walked with the dog and wife to the station.
It’s rammed 
Bonus is that my wife has to face the Post Office queue for
Me today
I was up at 4:30am, was going to go out about 6:45 for a run, but Otter got up before that so kept her company instead, so now I’m going to have to go later, my insomnia is killing me a bit at the moment though and I’m getting hungry way early - sorry more for the sleep and fasting threads but I think my training today is going to be shite - have to decide if it’s even worth going to the club 10 this evening.
WTF 
Ha ha ha - for the #GAINZ innit 
Legs and chest for swimming mainly.
Just side of face and neck for neatness. Still got the George Michael stubble going on 
Good job you mentioned the Don Johnson fuzzy look, got confused there for a moment. The freshly shaved non-shaved look, got it👍
Yeah. It was 10 sessions, but they gave me 20 when I claimed on the shoulder and have 8 or 9 left. So that would start again, but also there would be an excess possibly to pay again.
Im hoping I dont need too many sessions.
19.3km jogette at 8m17s per mile, achilies feel ok again, lets see if they’re the same tomorrow morning, usually tighten quite a bit overnight.
How is close to a HM a jogette?
Focus over the next 8 weeks on improving my 5k/10k time. Most of my interval sessions are based around 400 repeats. I find that I fade quite a lot in races so feel instead of working on shorter efforts I need to think longer. So today I did a 5k tempo (or threshold?). Per km pace around 20s off my current 5k PB.
I’d planned a brick this morning but it all went a bit wrong last night when my son who is home from uni bullied me out to the pub after work & I had 2 pints of IPA. Woke up feeling less than 100%
Show must go on though, so drank a lot of coffee, ate 2 bagels, and set off on the lanes without a clear route in mind, just a plan to ride at 70.3 power. But the roads were not really suitable for TT riding and nor was my head, and I ended up averaging 15W less than planned & cutting it short.
Then I had planned to do a short run at 70.3 pace, but after 6km I just cracked and jogged it home from there. HR when I binned it was 170, only about 5 beats off max.
Probably should have readjusted plans. IPA not featuring in pre race day nutrition for Costwold
… Scribbles down on notepad to peer pressure Fruity into drinking a strong beer the night before.
Afternoon off work today to enjoy the sunshine and get a decent ride in, 152k with just short of 1k ascent, there was only one short real climb though. But the roads were a mixed bag with some having been chipped recently.
Managed to average just under 32kph despite a slower first 30k getting stuck at lights going out of town but most of the ride was generally quiet.
AP was 191W and ave HR 144bpm, was feeling it a bit towards the end though, kept the stops to a minimum with a couple of shops for a bottle of pop and crunchie or flapjack!
I’ve pimped the enigma with tri bars, 303’s and Conti 5k’s and managed to do most of the ride on either the tri bars or drops which was useful.
Then did a 10K C\D on the wattbike to up the distance 
Probably be in bed soon!
55 minute evening run 
with a few drills for heel - and a good hill climb at the end - for the first time.
Steady progress - 6 and a bit miles so not galloping along by any means
*** heel stiffened up over night 
loosens up after a few calf raises though… ***
1.8km 1:35/100m swim
400 pull warm up
200 finger paddles
100IM
4 x 50 (42s)
300 pull and finger paddles
4 x 100 (1:28)
200 pull cool down
Coming out of Tesco Express shovelling an egg down my neck and Michael Vaughn walks in laughing at me
