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10 days since the last post, no idea where the time has gone.

So, been taking it a bit easier. Forest Fit has been going very well, great turnouts to the sessions and good quality training from everybody taking part, including both trainers!!

Really helping to maintain my general fitness levels. Still struggling a little with tight neck and right shoulder wihc is hampering any upper body work, and I've lost a little motivation for biking and running. Not done a right lot recently. Couple of turbo sessions, out for a couple of rides, and running, only a few shorter 30 minute runs.

I want to get back to swimming to help loosen me up a bit, as there is no doubt this helps keep me flexible with no impact.

I did put in a good turbo session for an hour today followed by a 25 minute tempo run. Felt pretty good, legs a bit heavy, but strong. Bit more biking to be done over the next few weeks, time to start building it up it in the New Year, and hopefully rediscover a bit of Mojo!

Tiredness creeping in

Ok, so training been going well, adding in some strength work and a bit more biking, and I've just hit a patch where my body is telling me to rest.

Sunday was a 2 hour bike.

Monday was a 25 minute run, legs felt like lead.

tuesday's strength workout:

Warm up with a few lifts and kettlbell swings

3 x 15 reps:

Deadlift 90kg

Bench Press 45kg

And that was it! All I had time for. Worked at a faster tempo and it got me really working up a sweat.

I did a 45 minute turbo later in the day which was a solid session.

Wednesday was Forest Fit, and I had nothing in the legs for jumping. We did some sprinting and my legs can really feel that today.

Rest day today, and have entered Antwerp 70.3 for next July. Going to really prepare well for it. Unfinished business from 2009!!! This time I won't be falling off my bike!

Weekend report

Friday night, Boscombe 5k. Did not feel at all in any great shape.

I biked for 90 minutes in the afternoon and had heavy legs then.

I ran steady, hard but not all out and posted the same time as last time out. 18' 55". Not done any short training so quite pleased with it really.

Then I did Forest Fit on Saturday, led a really good session and got stuck in myself. Rested Saturday afternoon and was going to run the Downton Half marathon but when I woke up this morning, I had zero motivation and went to watch Henry play his football match which his team Wareham Rangers won 3-1!

I then rode for 2 hours later in the day, bagging a steady 40 miles in the sunshine and wind. Was good to get my legs moving and feeling alright. Ready for the week ahead, more strength work, bike miles and will be back in the pool for a swim I think.

Wednesday in the Forest and on the bike

Another lovely morning for Forest Fit, crisp and bright sunshine made for a most enjoyable session as me and Charlie put a dozen of the Forest Fit team through their paces.

At lunchtime I swapped run shoes for bike shoes and got out for 43 miles of hills and sunshine over the Purbecks, a steady ride of 2 hours and 20 minutes. Nothing crazy, and it was good to feel some life returning to the legs. Yesterdays strength workout did leave me a bit stiff and heavy-legged this morning. I did get a 20 minute loosener of a jog in before the Forest Fit session, which helped to wake me up!

Aching from yesterday's deadlifting and back focus workout, which is a good sign. Will see how I am tomorrow. Run for 40 minutes steady and probably a shorter workout on the turbo. Then ease off before Sunday's half marathon, although some doubt as to whether I'll run. Can't get over there, no transport, and not really wanting to ride for 25 miles before running it!

Tuesday workout

Strength workout again today:

3 x 12-15 reps, 90 secs rest.

Deadlift 90kg

Single Arm Row 20kg kettlebell

Squats 90kg

Inverted row pull ups on rings

Weekend come and gone

Monday night already and just returned from an excellent Forest Fit training session, but 21 guys and gals through their paces, great fun.

I rode there and back, got very wet in some nasty rain but on the whole a nice warm evening, ideal training weather. As for this weekend, I managed a Forest Fit session on Saturday, a 30 mile bike on Sunday done at tempo, felt good to get the legs moving, and today as well as Forest Fit, I got in an 11k run this morning, running the last 5k as a tempo run, near half marathon race pace. Felt pretty good, legs reasonably fresh. Will do another gym workout tomorrow, and fit in a session on the rollers later in the day. Might even try a swim on Wednesday evening, as it's weeks since I have been in a pool. Ringwood triathlon was the last time I swam, back in September. I have Boscombe 5k again on Friday evening, which I may just do as an out and back training run, with half an eye on posting a good time on Sunday at the Downton half. Downton is just about putting down a good marker as a guide for how I'm running and to find out what I need to work on.

Friday Run

Not much time for anything else today, no bike ride.

However, very good interval run. 2k warm up then 3 x 1k as fast as possible with 3 x 1k easy run inbetween. 1k jog cool down.

Felt good, and if time had allowed I would have banged out 5 x 1k. But that'll do for today. Tomorrow is Forest Fit and and I will definitely get out in the afternoon for a bike and then Sunday for a long 2 hour run.

Thursday Turbo

All I could fit in today was 40 minutes on the turbo of steady tempo riding. Surprisingly my legs woke up pretty quickly and I felt good.

However, the rest of the day I was tired out and aching a bit from Wednesday's gym workout! Still a bit of DOMS( Delayed Onset of Muscle Soreness) today, but fading as I stretch off a bit more.

Will get out for a 2 hour bike ride today( Friday) and follow it up by an easy run later on in the day.

Another strength workout at some point over the weekend, and long run. Downton Half marathon a week on Sunday, and though it's an undulating course, I feel a PB coming on!

Wednesday Run

So, later on in the afternoon, 8k run, warm up and then tempo. Ooooh, tired legs and upper body from earlier morning workout. Tired is an understatement.

And proper autumn weather now, cold damp and dark!

Wednesday weights

Endurance type workout.

5-10 minute warm up including bunny hops, burpees and lunges and some light lifts.

3 x 12-15 reps of the following with 60 secs rest between sets:

Deadlift 70kg

Press ups on gymnastic rings

Squats 70kg

Bench press 40kg

5 minutes plank, side plank combis.

Stretch off.

Good workout. Love Deadlifting!!! No surprises it's called the 'King of exercises'. Brilliant for all over body strength and conditioning, providing done with solid form, technique and good core stability. Works nearly every muscle group in the body!