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08/10/2026

Day 38/75 💚 | Thursday done!

Another great night's sleep! 🙌🏾 A Garmin sleep score of 96, 8 hours 31 minutes and feeling properly rested. I'll take that!

Today's training was my first fartlek run for yonks! And don't you just hate it when you forget to start your watch?! Luckily, I'd started my Runkeeper and Strava apps, so the session wasn't completely lost!

4.40 km | 30:24 | 6:54/km

It's all part of building that running endurance for HYROX. Not every session needs to be about chasing faster times.

Finished the evening with another two episodes of The Marvellous Mrs Maisel 📺 and now it's time for bed ahead of an early Friday start.

Good night!

Consistency over perfection.

07/10/2026

Day 37/75 💚

Another really good recovery day, and apparently my Garmin agrees! 😁⌚ Good sleep is definitely doing its job.

No big training session today, but I did get some important mobility work in. Recovery days still have a purpose, especially with the amount of running I’m doing at the moment.

Also got some batch cooking done - chicken soup and bean curry ready to make life easier over the next few days.

And back to something I haven’t done for years… chair massage! I’d almost forgotten how useful it can be for positioning, and today it worked particularly well while treating a pregnant client. Sometimes the old tools are still very useful ones.

Recovery ✔️
Mobility ✔️
Food prep ✔️
Work ✔️

A quieter day, but still a productive one. Consistency over perfection.

06/10/2026

DAY 35/75 💚

The best sleep I’ve had in a while - 7h 18m and a sleep score of 85. And I definitely felt the difference this morning.

Today’s session felt strong and controlled.

5:38 → 5:30 → 5:35 → 5:30 → 5:26/km

I was particularly pleased to finish with the quickest one rather than hanging on for dear life!

Then straight into a day of work. A good Tuesday all round.

It’s also a nice reminder that progress isn’t only about doing more. Sleep and recovery are training too - and today I felt the benefit.

Sleep well. Train well. Feel stronger.
Keep going.

05/10/2026

Happy Monday ☀️💚 | Day 35/75

Have you read the latest Wellness Drop yet? 👀
This month’s theme feels particularly appropriate: KEEP GOING.

Today started with strength work and finished with a 30-minute easy run.

I’ve tweaked my HYROX programme slightly for the next few weeks. Strength and the stations are going well, but the running, particularly being able to sustain and repeat my pace, is still the area that needs the most work.

So, more running doesn’t mean more hard running. This week includes a genuinely easy jog, track intervals, fartlek, shorter compromised HYROX runs and a longer aerobic run. The aim is to build my aerobic engine and running durability rather than constantly testing how fast I can run 1km.

Today’s 30 minutes was therefore exactly what it said on the tin: EASY.

Another green day banked.

And if you need a little reminder to keep moving forward when everything doesn’t quite go to plan, this month’s Wellness Drop is for you:

KEEP GOING.

🔗 Latest blog - link in bio

05/10/2026

New blog: KEEP GOING

We’re very good at thinking we need to “start again” when something slips.

Miss a workout. Have a busy week. Eat differently than planned. Need an extra rest day.

But one imperfect day doesn’t undo everything you’ve already done.

This month’s blog is about learning to keep going without the guilt, the punishment or the constant Monday restart.

Sometimes the best thing you can do is simply make the next useful choice.

Read the full blog here:
https://gym-and-tonic.com/the-wellness-drop/f/keep-going⁠

Consistency isn’t never missing. Consistency is returning.

04/10/2026

Day 34/75 💚

A productive Sunday, starting with a long aerobic run - 9.17km in the legs and 65 minutes to clear my head before another busy week begins.

Today wasn’t about pace. Just getting out there, keeping the legs moving and banking another solid aerobic session.

The rest of the day was productive too. I finished tomorrow’s Wellness Drop blog, appropriately titled “Keep Going.”

Quite fitting really. Some days feel great, some don’t. Some weeks go exactly to plan, others need adjusting. The important bit?

Keep going.

Day 34/75 ✔️
Consistency over perfection.

03/10/2026

Day 33/75 💚

A much gentler day today and definitely needed!

Started with a decent night’s sleep, then a quick protein breakfast before heading off to work. My body battery actually reached 73 this morning… although it was down to 28 later in the day, so clearly I made good use of it!

Then it was off to the Farewell Drive at the bowls club. 🥹 Season nearly done!

The first session was all fun and games (literally), but there was a purpose behind them: team tactics, bowling accuracy, weight precision and muscle memory. 🎯 We finished with 6 ends of bowls and a lovely afternoon outside. I only started playing bowls fairly recently and I'm enjoying it far more than I expected. Now the big question…

Do I give indoor bowling a go?

Another day of movement, decent food and doing something I enjoy. That'll do nicely.

Day 33/75
Consistency over perfection.

02/10/2026

Day 32/75 💚

4:20am alarm. 😴 HYROX session done before most people were awake!

4 rounds of running, SkiErg, sled push, heavy pulls, farmers carries, walking lunges and wall balls. Definitely one of those sessions where getting up and getting fuel in that early was probably as much of a challenge as the workout itself!

Luckily the gym was fairly quiet when I arrived… because by the time I left it was heaving.

Nutrition has stayed on track too. A couple of prepped meals came to work with me, plus this little 20g protein chocolate number for my afternoon snack 😋

Training ✅
Food prepped ✅
Protein ✅
Hydration ✅
Very early start ✅
Energy now… rapidly disappearing. 😂

My bed is already calling my name and it's still early evening! 🛏️😴

Day 32/75. Another green one in the bank.

01/10/2026

DAY 31/75 💚 | HELLO OCTOBER 🍂

1st of the month - and we're starting GREEN.

After yesterday’s track session, today was about moving on rather than dwelling on it.

💪🏾 Upper body worked
🥗 Food on point
🎬 Learnt some new editing skills
📹 And I’ve started working on the exercise videos for my YouTube channel, which will also feature in my next rehab guide… coming soon! 👀

So a productive day without hammering the legs.

Tonight’s challenge is getting myself to bed EARLY because tomorrow morning it’s straight back to business with an early HYROX session. 🔥

New month. Fresh page. Yesterday is done.

October… let’s see what you've got!

31 days down. 44 to go.

30/09/2026

DAY 30/75 🟠🔴

Well… that was definitely not the way I planned to finish September! 😩

This morning’s track session was easily the worst one of my HYROX training so far. I just didn’t have the capability today and those 1km reps felt a very long way.

I could have completely aborted the session, but instead I adjusted it, did what I could and made sure I left the track with something positive rather than forcing a session that clearly wasn’t happening.

Also gave the new Hokas a test run. I do love Hoka, but I think I’ll be sticking with my New Balance for the actual competition.

Definitely an amber/red day, but that’s part of the whole point of 75 Medium. Not every day will be green and not every training session will be a good one. No restarting. Just keep going.

So that's September done.

30 days down. 45 to go.

October… please be good to me. The clock is ticking!

Consistency over perfection.

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