Since Ty and Andrew were supposed to be coming up from Canberra today (since postponed until tomorrow) I decided to ride in to work and do a couple of laps of Centennial Park on the way, leave the bike in work and then cycle home tomorrow. This would mean that instead of having Thursday as my rest day, I’d have from Wednesday lunchtime until Thursday evening which wouldn’t be ideal, but wouldn’t be too bad either.

I rode down by Bondi, then up Bondi Road, entered Centennial Park via the Queen’s Park gates, then did two laps, exited on to Moore Park Road and proceeded in to town. My legs were a bit dead after the heavy weights yesterday morning and the longer than usual run yesterday evening, but once my HR had calmed down after the hill at the bottom of Bondi Road all was well. Total distance: 23.8km, Average HR: 138, Average Speed: 25.2km/h.

The lunchtime swim was supposed to be little more than a chance to stretch out the stiffness from yesterday’s weights but our coach decided to throw in some 100s on 1:35, about 15secs faster than we normally do them, probably because some of the slower swimmers weren’t here today. It wasn’t as bad as I thought it would be though.

400 warm up
4 * 100 FS on 1:45 (1:72)
4 * 100 IM on 1:30 (1:32)
2 * 8 * 50 as {
    2 on 60,
    2 on 55,
    2 on 50
    2 on 45}
400 Pull (6:10)
4 * 100 FS on 1:35 (1:25)
100 cool down
Total: 2900m

Anyway, now that the Canberra lads have decided not to come to Sydney until tomorrow after all, I can cycle home tonight and possibly go for a short run, depending on how my legs feel. It also means that I have tomorrow completely off too! Whew!

S: 2900m – B: 23.8km – R: 6.6km – W: 1 session