Got out of bed to celebrate my birthday with a run – 3.2km around the local park in 19:45 which is a bit slower than normal as I was feeling a bit sluggish. Weighed in at 88.3kg @ 17.5% fat which means I’ve put on a bit of muscle over the last few weeks. The gym is paying off ;-)

Hit the pool for a swim at lunch, so I can now relax with a few beers this evening.

400 FS
100 IM
2 * 100 Form
2 * {
    50 K/ 100 Pull/ 200 FS on 6:15
    100 Form on 2:00 }
3 * {
    200 FS on 3:20
    100 8FS/8BC on 1:50
    25Easy/25Med/25Easy/25Sprint on 1:40 }
Total: 2800m
(skipped the first 200m of last set)

Wk10: S: 2800m – R: 3.2km