Well you certainly shouldn’t be running a PB - but that really just shows your PB is soft, it’s not real, how much recovery is not a clear answer, and it depends on all sorts.
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Little 2.2km jog with daughter.
I did some fartleaks (!) to test out the new shoes 
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June 22 – Month
Physio
At this rate, my next session on my damaged shoulder tendon will be sometime in July.
As I had a few minor setbacks in my rehabilitation programme this month.
(Including a comedy injury involving a car’s electric side window. 
)
Another Wedding
Went to our second family wedding in Ireland this year, at the start of June
Which stops training for a few days and increases food & drink consumption a LOT. 
Swim – 0 km
I was inspired by @Matthew_Spooner’s original plan to do his IM with only one arm working. 
So, next month I will return to the pool for some one-armed swimming and see how I get on.
Bike (Turbo) – 340 km
Not 100% sure why, but I’ve really been struggling this month & often cut planned sessions short.
Run – 56 km
Slowly building back up after illness in May and not wanting to risk an injury.
Inspired by @FatPom’s Endure24 efforts, I did only my 2nd run over 10km this year (last in March).
But the fact it has taken me 2 months to do 97km, puts his 120km in 24 hours into context. 
Other
Some gentle weights for my right arm to supplement the rehab exercises on my left shoulder.
Overall
Had two solid (for me) weeks within the month of June, so just need to be more consistent in July.
Cheers, Paul. 
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Still feel a bit off. Trying to work out if it’s general fatigue or a virus.
Anyway this morning 30 minute spin class. Got through it, felt more tired than usual but no big deal.
This evening, 40 minute swim. Started with a 1.8k tempo. Horrendous. For the first time ever, cramp in both quads. Managed to do 2x150m after, but I was done.
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Went out last week for a run. Felt shocking. HR up. Legs felt like lead. Only did 8km and stopped to walk a couple of time.
Went out today after a week of commuting on bike and one open water swim. Felt fantastic. Planned a 10km easy run, did that, then tagged a 4km tempo run on the end. Could have gone round again…
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@sowler - I did a different parkrun today. I got my pacing strategy NAILED ON BRUH!
Just need to work on the middle three, I think.
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Meeting sons girlfriends parents this weekend - they live in the back of beyond in Yorkshire Dales.
They have converted the piggery into a lovely holiday let - we are the first ones to try it
Went for a 11.5km run this morning with my son across the moors - proper remote - loved it. Footpaths, moorland and trails followed by some proper cross country across moorland heather which slowed us to a walk.
Came back for bacon and eggs on toast and a brew - my idea of a perfect Saturday morning
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In tribute to all the iron people ! Tomorrow, I put my big boy bike shorts on and completed an hour static bike set distance that I’ve failed the last 3? Times.
Nowt compared to the speed and effort of IMUK but I was certainly stoked.
I pray for a safe dry race.
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After a week of feeling run down, got out early this morning.
Managed a 21k cycle, decent out and back course. Compared to most (or all) on this forum, my pace was poor, but enjoyed it nonetheless.
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40km mtb, 3hr21 with 750mtrs. Rode from West Meon to QEP and back.
Quite humid on the climbs
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70 miles on the bike, this morning. Was feeling fine for the first 40 and then I wasn’t. Still struggling a bit after my cold. Hopefully, I’ll start to have a bit more energy this week.
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9 of those pesky imperial miles at 7.47 miling, happy with that. See how the achilies feel tomorrow then stretch them out on the bike all being well.
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After a really decent week of training last week with 3 double days of gym/weight training and running, and one of running, 25km cycle and football training I was feeling great. First pre season game (new team and highest standard I’ve played at) on Saturday and took a heavy collision impact to the outside of knee in the last 10 mins. Thought it was nothing then it started feeling not ok so came off for the last 3 mins. Some tendon or something was feeling notchy and catching on the back left of knee when fully straightening and then was getting the occasional sharp pain on the impact point. Just fully rested, the rest of the day and all of Sunday. Housemates GF is a trainee physio reckons its nothing too serious. Still hobbling about a bit and going down stairs is not comfortable but its improved since Sunday. I was having panics about it being ACL. No bruising or swelling at all so far. Hoping it’ll be a short recovery time.
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That’s a young man’s game @Sowler, stay well away! I’m sure I was permanently carrying a knock or two in the years I played footy - ankles especially, but also knees.
Seriously though, hope it’s minor as you’re going really well! Hopefully the strength work has helped to reduce the severity of the initial impact and speed up recovery.
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I know I’m second oldest behind the guy whos 41. I’ve been really lucky and hardly picked up any injuries from football over the past 15 years. But this episode has certainly made me think…
Thanks 
Will see if I can get on the bike without causing it any distress later this week.
Who’s got the mop and bucket?
Bring a bucket and a mop, for these WAPs
“I’ve got Covid”
“My ankle hurts”
“Charlie bit my finger”
Shut up, ya’lil bish.
It’s game week 
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