Swim

Thinking it might help my back, went for a non-impact swim and a bit of a stretch in the sauna/steam room at LA Fitness instead of a lunch break.

Did 4 * 10 of the 15M lengths, then had the stretch break, and finished off with another 10 lenghts to cool down a bit.

Did feel a bit better by the end.

Total 750M

Bike

From Datchet - the cycle3 route.

Trp - 43.11km
Rid - 1:25:50
Avg - 30.14

Started off with a light drizzle and the wind against me.

Fared much better speed wise when the rain got heavier and the wind was on my back on the way back through Dorney.

First day wearing my blue coat for a long time. -Soaked when I got in but felt I had a good ride.

Row/Run/Bike

LA Fitness, mixed session.

10 minutes rowing 2000M

10 minutes running. Quite pleased I can actually run a bit now. Didn't push it very hard, only 8.5km/h

10 minutes bike, where I tried to push really hard while watching my power output. Watched my heartrate too, and realised I never actually push enough on the bike. Only managed at the peak today to get up to 161bpm - when running this is easy to do. Aim to try for more short power sessions on the bike.

Row/Run

Fairly disappointing session in LA Fitness gym.

15 minutes rowing used up ~175 calories.

My back is still sore from trampolining, and I only managed a slow 4 minute jog on the treadmill before I had to stop.

Bike

I have been training regularly the last few weeks, justnot filling in the details here. Will tryand backfill.

Today I set off from Ascot at around noon, and headed over to Henley. Was feeling quite good, and went up the steep hill there ending up at the top near Nettlebed, and then hammering down the A4130 back into town. I reached a top speed of 66km/h.

Back the usual way to Datchet.

Only half a banana before I left, a Go bar and 500ml of PSP en route - not enough really for this long ride.

Lovely warm day though, really enjoyed still being quite strong at the end.

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Trip	Ride	Average
85.3km	2:48:46	30.34km/h