Swim

2.5km straight.
Last 1km as 5 strokes per breath.

I seem to be favouring a return to some more endurance based sessions. 40 lengths of 5 strokes per breath is new ground for me. I'm amazed how it started off as very difficult and after about 20 lengths became fairly natural.

I am starting to understand my shoulder issue on the left - it seems to be about turning off the overactive pec - this is going to take some work.

Run

2 hour slow long run - about 20km

- It's been a while since i've done anything endurance focused. Great to get out today, lovely weather. I've the London marathon in April, although this year I plan to run slowly so as to avoid the three week taper and two/three week recovery. There's 12 weeks to go so time to bring the long runs back into the picture.

Turbo

300W x 65rpm x 5min x 4 on 5min recovery
added a final 2mins in the name of progression

It was a really hard session, and didn't feel any easier than last time. The heart rate data shows some improvement - same work slightly lower heart rate.

The red line is 2 weeks ago the blue line today. If I didn't have that i'd be in the dark as to whether I was improving. 

I had everything ready to go as soon as Will decided to have his nap!

Still some problems with the right leg. It's mainly a problem going over the top of the stroke - so raised the saddle which I think helped. 

Rest day

Ella's birthday so no training today. I've had six days in a row so it's a good time.

Swim

Drill - single arm, 5 strokes/breath, fist, back stroke, band round ankles, fly, water polo.
Main set - 4 x 200m at race pace on 25 sec recovery
Cool down
Total - 2.3km

Really enjoyed tonight, didn't think I was up to the intervals but the motivation came once I started. Another set added - as before i'm aiming to get up to 8 to make 1mile before making changes. The physio shoulder exercises have worked wonders.

180 days to go
Monday weigh in 71.2kg 


Run technique course


Last one of the course this evening. Everybody had improved - There's a pre and post video being made. I'll put it up if it's not too bad!
Calves sore from Saturday - it never ceases to surprise me that its 2 days after and not straight away.

Cycle

40km. First time training outdoors for a long time. My endurance has tailed off, as a result of the speed work i've been focusing on.