Gym

Just some pre swimming exercises working on the weak areas - left shoulder & calves

Swim

Easy session. I did do 50 lengths of 5 strokes/breath but it was harder than usual.
total 2km approx.

Turbo

15min warm up
4 x 5min x 300W x 65rpm on 5min recovery (Strength Endurance)
I managed 4mins of the 5th set, had a few minutes break and did the last minute.
10min cool down and cold bath

I could have just squeezed that last minute out but I opted to play it safe and leave myself somewhere to go for next time. This was two minutes more than last time, there will definitely be a training effect which is the goal.

The red graph is from 26th Jan and the blue is today - its good to see the peaks come down for the same work load. 

I was in two minds about doing this session today - i've now done interval training wed,thur,fri. so time to back off. 

Swim

Warm up 10x25m easy
Main set 8 x 200m on 25sec recovery at race pace

Will went to soft play and I got my swim in. It's the first time since Hawaii that i've used the creche. I has the lane to myself as well.
The aim was to do 7 sets but I thought I may as well do the 8. For the last one I slowed the stroke down and went faster it would be far easier if effort in equalled speed out but this just proves again how important technique is.

From here i'm thinking about dropping the distance to 100m and building the number of intervals. I think the pros do a lot of this i.e. 100x40

Run

Battersea track
10 x 400m on 30sec recovery.

It's a while since i've done any track work. Couple of laps for a warm up, then some drills from the recent course. There was someone else training for the Paris marathon so I had some company.
My 10km time this time last year was 36min 38sec. The 5km parkrun races have been much slower though. So the objective was to run at that 10km speed which works out at 86sec/400m (or 1min26), I can then think about running further or dropping the recovery time in future sessions.
I need to watch my right groin (started on Saturday) as it's tight. It didn't get any worse though

The laps were
90,88,88,83,86,86,85,85,85,86sec respectively. There's only 15mins of actual hard running in there!

I'm really surprised by the heart rate - much higher than i'm used to for the perception of effort. i.e. it felt comfortable. I'm sure it's the work on the bike - you should take 7bpm off running to give you the equivalent heart rate for the bike, so 165 running is like 158 on the bike. That seems about right.

I think next time i'll go for 800m intervals. 

Rest

I had planned to run but taking it easy won out. I did do my physio exercises after we'd put the kids to bed.

Weigh in 70.0kg 11.6% fat

Swim
1km just rolling the arms over

Gym
30min core routine
1. Rolling plank x 20 each leg
2. Scissor kicks x 20 x 3
3. Bridge x 20
4. Metronome x 25 (the killer!)
5. Prone superman x 10, 10 sec hold, x 10
6. Sit up with twist x 20 (elbow to opposite knee)
7. "jane fonda" x 20 leg in front, in midline, behind (both sides)
8. Reverse sit ups x 20 - down slow up fast
9. Donkey kick x 10, 10 sec hold, x 10
10. Roll up x 20

There wasn't much time this evening so took it easy. The core routine is getting easier compared to a few months ago.
I'm not sure how much I trust the fat% on the scales. It seems to have a mind of its own. Maybe I need to wash my feet first? it works by passing a small electrical current so i'm sure dirty feet wouldn't help. Anyway i'd be happy to get down to single digits; 9.9% would strike a nice balance.
I now need to wait 2 days before going all out on the turbo - two weeks ago I thought doing this too close to the core session made it difficult.

23 weeks to go

Rest day

It wasn't complete rest as we took the kids to a party. It was in a gymnastics centre - so lots of fun jumping in a pit full of foam blocks. I've always wanted to do that.

I also tried to use the rollers again. After a bit of youtube research! I spent 20mins trying to take my hand off the chair I was using for support - eventually I got it and managed a couple of minutes. Very satisfying.