This morning’s swim was hard and honest. I did 4k (Inc 3x3x400m). The three fast 400m were on 6:12, 6:15 and 6:12. A new record. The 400m were done fast, 10s, moderate, 10s, easy, 1min. I felt shattered all morning.

I’ve got an all-out interval run this evening. Once I have done that I will have done all the sessions over the last 7 days exactly right! Another record.

I went to the gym yesterday and did 90 mins on one of their spin bikes.  First 45 mins was easy, next 35m was “hard” and the last 10m was a cool down.  I was listening to a podcast on the easy and first part of the “hard” bit.  When I put some fast music on, I realised that the first bit of “hard” was more “uncomfortable” than hard so I really picked up the effort and felt very virtuous in doing so.  A good day exercise wise

Today’s session allows me to swim short, fast intervals.  The main set is 3 x 10 x 100m, with paddles and pull buoy.  After each 100m I get 10s rest.  After each 10 x 100m I get an extra minute.  Excluding the 10s rest on the last 100m of each set, I did it in 17:12, 17:09 and 17:34 (last week: 17:20, 17:30 and 17:36).  Before last week, I had been doing them on 1:50′s per the pool’s clock.  Last week, like this week, I used my watch - so some of the improvement is probably because I am now used to swim this way.

I found the last 10x 100m really hard.  My arms and upper body just could not get me through the water quick enough.  It was more an issue with my muscles rather than my aerobic system.  Although as these were “hard” 100m’s I was very out of breath at the end of each 100m.

This evening I’ll do a 90 minute negative split ride.  Maybe on the turbo or perhaps on a spin bike at the gym.  Not sure yet.  It’s not going to be outside today because there is still lots of snow.  I couldn’t even drive up to my house the normal way this afternoon and had to reverse back and go a different way.