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You got a point mate its as much about a state of mind as the fitness I have learned its bad to push yourself too hard.
I had not trained hard enougth for the level of training I was doing.

Well just posting you all an update.
Tomorrow morning I will resume my training with a 3 miler in to morning followed by some bodyweight exercises in the afternoon, I'm going to keep it easy for the first week just to ease back into it.

P.S

Is there anyone in the gosport who needs a training partner.