Last night:

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 100 – 200 – 300 – 300 – 200 – 100m @ ~1.29 pace

Got a lane to myself in the pool which was a bonus. Didn’t have to slow down behind people or spend ages at the wall waiting for a gap that would allow me to swim more than a length without catching someone. Calves are a bit sore today after the run. Could have over-stretched them, so will probably just do weights tonight.

Back to the gym last night…

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 5 * 200m

Both felt good. The swimming felt a lot better and there might be the beginnings of ‘feel’ coming back.

Last night…

R: 3 * 1km at 10, 10.5 & 11kmh

S: 5 * 200m

Everything was easy enough. The pool was still a little crowded, but not as bad as Tuesday. Ankles and knees a little sore this morning, so will see how things are this arvo. Might skip the run and just do the swim.

R: 3 * 1km at 10, 10.5 & 11kmh.

S: 200m

Easy running this week to get back into the swing of things. Swim was a pain in the arse. Too many people in the pool, and no fast lane. Also too many people thinking they could swim in the “Medium” lane when they should have been nowhere near it. Ended up having to stop behind someone at least once per length, so called it quits. Might have to switch to swimming in the morning, but I’ll see what it’s like tonight first.

R: 9.5min @ 11kmh, 1min @ 6kmh, 9.5min @ 11.5kmh

Row: 10min @ 2:03.5

S: 250m

I had intended to do more swimming, but was reminded how important it is to stretch properly after a weights session. My arms were still exhausted and very tight after yesterday, so I could hardly swim anywhere.

S: 400 easy, 3 * 200m, 1 with paddles

YTD: R: 32.1km, S: 6000m, B: 9km

R: 4 * (9min @ 10.1kmh, 1min @ 6kmh) = 6.42km

S: 300 easy, 6 * 50m on 1:00 (avg: 38), 200 easy

Run felt quite good. I’ve been working on technique and seem to have eliminated the shin splints problem I normally had. Hope to go 5*(9/1) at the weekend.

YTD: R: 27.33km, S: 5000m, B: 9km

Swim: 100, 200, 300, 400, 300, 200, 100, 1min between each. Avg. Pace: 1:32

Up nice and early to get a swim in. Legs felt pretty good after last nights run, which was a relief. Swim went pretty well. Arms were pretty tired towards then end of the 300s and 400, but I had expected that. Managed a total of 1600m in approx. 30mins, so I could probabaly still swim 2km in 30mins if I didn’t stop for rests. I’ll consider myself fit when I can do it in around 25mins.

YTD: R: 20.91km, S: 4200m, B: 9km

Run: 4 * (9min @ 10.1kmh, 1min @ 6kmh) HR: 150

Swim: 800m easy various.

Longest run I’ve done so far. Had to step down to 9mins continuous in order to get around the 30min restriction on the treadmill. However, stepped the pace up to 10.1kmh and didn’t really notice it. I plan on adding 0.1kmh per week, so hopefully by Christmas I’ll be running an hour at 12kmh. Swim was just a warm-down to loosen up after the weekend boarding.

YTD Totals:

Run: 20.91km

Swim: 2600m

Bike: 9km

Run: 2 * (1.75k @ 10kmh, 100m @ 6kmh) + 1.3k @ 10kmh

Swim: 14 * 50 on 1:00 Avg: 41 SPL: 33 → 35

The run was supposed to be 3 sets of 1.75/0.1, which I programmed into the treadmill, but the bloody thing stopped before the end of the last set. Bloody pain in the arse. It also decided that I really meant to run at 1kmh on the second and third 1.75k so I had to correct that as well. In future I’ll just have to do it by hand.

The swim was OK, though I’m still hopeless.

Bike: 17.5min @ 28kph, 90rpm

Swim: 12*50m on 1:00 (avg: 40, 33spl)

Had intended to do 30mins on the bike, but knee was acting up for some reason. It’s too early in the game to be doing the “no pain, no gain” crap, so called a halt to proceedings.

Hit the gym last night and all went well.

Run: 3*(1.5km @ 10kmh, 100m @ 6kmh)

Swim: 10 * 50m on 1:00 (Avg: ~40sec)

Run was OK. I can run for 30mins at 12kmh, but I want to build up to runs longer than 30mins, so I’m taking it pretty easy. It’s hard to hold back at times. As for the swim, that was a disaster. It’s so long since I’ve been swimming fit that it feels all wrong. My arms felt like lead on the last few 50s, and I wasn’t trying to swim fast. There’s a long way to go!