Good pace. Your cycling cardio fitness and leg strength transferring very nicely.
Thatâs exactly what I was thinking. Hopefully as I adapt to running my cycling will pick up again 
It does make me appreciate what an undertaking a half marathon is! 
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Chin ups when I get home then looking forward to doing fuck all tomorrow
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Today is rest day 
. Yoga this morning but that doesnât count as exercise!
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Did 4,4,3,2 chin ups âŚi know thatâs 13 and not 12 but couldnât do 4 on 3rd set and felt silly doing a set of 1
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What was your tempo like?
I just did a couple more because I wasnât sure. 3 to go up, squeeze 2 at top, lower 3 and wait 1 at bottomâŚwhat should I be doing?
Sounds about right. You donât need to wait at the bottom, just donât bounce and make sure you fully extend.
You could also go for an explosive up at 1 second or less. If youâre fast twitch youâll find this easier, if youâre slow twitch youâll prefer a steady ascent.
The weight begins with a 1, thatâs a first for a long time, 19â12⌠Now at 44 off in 13 weeks and that following a two week holiday, well chuffed.
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Awesome. Much more to come
New routine included Concentration DBCs this morning. I could barely turn the steering wheel on the way home. Going to be sore tomorrow.
Aside from that i saw a chap this morning benching. 130kgs without a spotter, crazy. (Me and another guy were watching ready to run over if needed)
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I have just started including hills in my jogging and yesterday managed to run most of a five mile cross country circular route in under 53 minutes. A sub 50 minutes is hopefully on the cards in the next month and would be a very nice milestone . The tabata is also going well and starting to get baked in to my calendar. My wife has yet to see the Japanese Utube girls who are helping me.
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Dumbells curls? Better off chinning - hits more muscles and has a much greater metabolic effect. Isolation moves are very poor quality training imo. Youâll get a great pump thoâ 
Was he going for reps? To failure? Gym I went to had a 3 strikes rule if they caught you doing that shit. Okay if your 1RM is 180kg but Iâm guessing thatâs unlikely!
Mild DOMS in my legs today, not noticeable in normal activity but a bit tender if prodded. Not too bad I think
Ha thatâs not proper DOMS 
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Nice running.
8fit do a free app with good tabata suggestions and workout vids.
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Yeah I wasnât sure what to call it. Mild muscle tenderness today
One to keep in reserve in case his wife catches him
Acid test for leg DOMS - if you can lower and raise yourself off the toilet without assistance then you havenât got it 
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