No point running if nobody sees him
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Sure he knows every nook and cranny of those fields
Good advice but impossible as this thing has loads of sharp bends and is a quiet country road where fellas bomb round corners at times.
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Seems it may not havr been playing as big a role in issues as once thought.
61km with 509m climbed. Ave speed 23.6km. 8 in our group with six of them women. Strong wind out too. 2,492 calories burnt. Free days aten today.
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@caoimhaoin - can you recommend a simple weight-free lunchtime workout regime? I’ve a basic gym room at work, but no free weights unfortunately.
Step 1 Ensure you have comfortable, loose fitting clothes.
Step 2 Extend thumb
Step 3 Insert thumb into (own) rectum.
Step 4 Jog on spot for 10 minutes
Step 5 Alternate thumb
Step 6 Repeat Step 4
Step 7 Cooldown and poor boiling kettle over thumbs
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Deviant rating
For what purpose?
You can do the staples - Lunges, squats, push ups, burpees
, planks, calf raises, mountain climbers, step-ups, supermans
Is there something in there to do pull-ups from? or wrap a towel around and do some rows for upper back?
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Also, single leg dead lift is another great one for hammy’s
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It’s for a bit of all-over S&C (not to be mistaken with S&M, which is where @Juhniallio is at). I’ve an exercise ball for SHELCs, etc., and something to do dips / inverted rows off. No chin-up bar.
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Inverted rows and supermans will do for back… You can make squats and lunges into jumping exercises after a couple of weeks to crank it up and give you that extra bit of core/abductor/glute power…I find squatting down onto a seat (use the ball) sit for a second and then explode up, to be a great exercise… mix your push-ups too … wide/narrow/middle range of arms… again, after a couple of weeks look at introducing clap push-ups for extra bit of power.
You can have all kinds of fun really - bring in a 5ltr bottle of water and use it as a weight etc. etc… it’s endless.
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Thanks Choco. 
There’s a rake of daycent workouts on ‘the’ youtube kid… start basic and work it up -
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I would also add bridge exercises to CMs workout. Great for the core muscles. Start with 2 legged bridges then move onto elevated bridges and to make it really difficult one legged bridges. Am still struggling with the one legged ones at the moment.
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200.00
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Paypal details sent via PM.
What would you recommend for the lower back, pal? Deadlifting 50kg fertilizer bags has me gimped.
Yoga.
No time. Give me 2 or 3 exercises that will take 15 minutes each evening.