Cycle 130km
Strictly zone 1. Did this before breakfast - have taken on a lot of sports drink with the sessions recently so wanted to see whether my fat burning was still up to it. Surprising but managed the complete cycle without taking on any fuel and felt absolutely fine.

http://connect.garmin.com/activity/40605713

Rationale behind this - fasting so no insulin (storage hormone) exercising so adrenaline (fat burning) low intensity (carbohydrate sparing, ratio of fat to carbohydrate used relatively high - will write about this soon). On the bike so low impact (less likelihood of injury compared to running with no fuel).

This was the first time on the road for a few weeks -
1. Practiced getting on the bike with the shoes already on it
2. Managed to stay in the aero position for the entire duration.
3. Played around with position - mm here and there. As before right leg likes the seat up and left leg likes it down - tried to get round this by compromising on saddle height, removing a wedge from the right cleat and moving right cleat back (foot forwards)
4. Did have concerns about the triathlon shorts as previously I have always worn proper cycling shorts for the padding - triathlon shorts were fine - main reason is it's always a pain changing shorts as there is no nudity allowed in transition.

Kept to the programme and Ran off bike;
Incorporate 7 x 2min at 10km pace/anaerobic threshold on 2mins recovery. "Main priority leg turnover with good form, don't flail"
20min warm down.

http://connect.garmin.com/activity/40605719

Got a new gadget today - a little foot pod that goes on your laces and tells you your strides per minute - it was half price and I was curious to see where I was - apparently about 90/min is good but this will vary with your build etc, anyway another number to look at / help the psychology?

Evening - Swim, threshold
400m warm up
8 x 50m on 1min as hard 25 easy 25
10 x 200m on 1min keep in comfortable-uncomfortable range. Try and hold high speed, 1-5 free 6-10 pull and paddles
4 x 100 2arm drill

Managed to do this but ran out of time to do the last drill set