Swim (am)


Race pace set

1. 400 easy
2. 6 x 50 as (25e25h/25h25e/25h25h) x2
3. 4x (5x 100m on 10sec rest) @ threshold pace

have -3mins recovery between each set - set #3 and #4 with paddles
4. 3x 200 on 30sec rest easy catch-up with pull buoy




Turbo (pm)
35min warm up increasing intensity
Set 4 x 8min on 3-4min recovery 95-100rpm Olympic distance pace.
Warm down 
Total time 2hours


I really enjoyed the swim today. The wetsuit is fitting well. Asked a man in the changing rooms if he could zip me up. Little did I know he only had one arm! We ended up having a long chat about his medical condition. I managed to stay on target with the pace. 


Turbo didn't go according to plan. I feel very stupid but all the changes I have been making have been because the saddle has been too high. So all the changes to the shoes etc were misguided. Ultimately it's best to have found that out now. It's getting a little late in the day for all of this. It's the main reason for the blog though - it's all about trial and error.


There was meant to be a 10km easy run off the bike but I thought i'd give the ankle a rest.