Swim

My usual 28 lengths of 15M each at LA Fitness

10-6-6-6

Either my technique is improving, or I'm getting stronger, but I can swim longer now without stopping.

Gym

This afternoon just had a 10 minute session on the bike, and 15 minutes on the treadmill at LA Fitness.

Bike

Went to LA Fitness at lunchtime with a couple of guys from work, and did my very first spinning session. It was a 30 minute workout, and about as hard as I expected it to be, which was very.

Didn't have my Polar on, but Ronny did and he managed to expend 555 calories.

Will definitely go back, once my T-shirt dries out!

Bike

Only 4 people today on the SBR cycle, with the bike expert actually turning out for the first time. Guessed this would be a bad experience, having a real competitor taking the lead, and only managed to stay with them for about 15 minutes, and eventually lost sight after 30 minutes, even though my average speed was over 30km/h.

Really pissed off with SBR now. The ride is supposed to be a social training outing, not a race. I'm not planning on going back.

Not counting the 4k to the shop, my total for today was:

51.19k
1.50.59 minutes
av 27.68
max 48.31

Run

Honda 3k run tonight. Thought my 11.22 out was a bit slow, then realised I'd been going against the wind and got back faster

total time of 22.05
average HR 164
Calories 325
whatever this other setting means - 23.9

Swim

LA Fitness this afternoon again, 30 laps of the 15M pool.

10-4-4-4-4-4

Not bad.

Run

Went over to Carol's and even though it was dark and cold and windy and raining, we did our usual 4.5-5 mile run in Richmond Park. Actually, the rain stopped after about 10 minutes.

Not too many runners in the park tonight.

Didn't do an accurate timing - was about 44 minutes.

Swim

Went to LA Fitness this afternoon.

Did 27 lengths of the 15M pool, in groups of 6-6-4-4-4-3

All front crawl. I really am improving.