Swim

Monday (yesterday) is turning into my unofficial rest day now.

Today I went swimming, with no real plan, and as I started and found myself in a good position in LA Fitness next to the wall, I decided to see how long I could keep going.

I alternated 10 lengths (15M each) of crawl and breast stroke. Instead of stopping for a breather between the sets, I just kept going. The 2nd set of crawl, and the 3rd set, were quite challenging, but suddenly I found I was up to 60 lengths and tried another 10 of crawl. Surprisingly, they were the easiest yet of the session, and I completed them easily. Time to go back to work so I stopped. I wonder why my swimming was better at the end, when it should have been worse.

I think the 1050M total was completed in around 25 minutes. Very pleased with this performance, I don't think I've ever swum this far before.

Equipment

Bought some wrist weights in John Lewis today. 0.5Kg each. I've read that this might be good strength training when running.

Bike

My cycling has been suffering recently. Finally got out today and really struggled to find any pace.

Dist - 45.91km
Time - 1:47:59
avg - ~25.52km/h

this is really poor. It was quite cold, but not as bad as I've been out in before, and there was a light breeze.

Run

I've decided that long runs are now necessary. I want to work up having a run of around 2 hours every weekend, probably Saturdays. There are many reasons for this, according to a book I bought today coincidentally (The Runner's World Complete Book of Running, exclusive to WH Smiths apparently), but the main one is to build stamina for ironman distances. I'm also hopeful that the 5K and 10K races I do will seem easier if I'm used to running much further.

So today I did a new route. It's like the reservoir run, but the circle is extended up to Poyle. Rough measurements say it is 6.5 miles. Took my MP3 player, and ran slowly, watching my heartrate.

Distance - 6.5 miles
Time - 55:49 minutes
Average HR - 151 bpm
Kcal - 667

Enjoyed it actually, though had to keep crossing the road quite a lot to make sure I was on the pavement and not in the road.

Swim

LA Fitness 15M pool this afternon.

Did 40 lengths in groups of 10, had a break, then another 10 lengths. 750M altogether.

Run

Didn't really want to go for a run this evening when I got home from work. Cold and dark and even a hint of a light drizzle.

However, took my torch and flashing armband and did the clockwise reservoir route of about 4.5 miles. Trying to do my long runs at a more moderate pace, so did it in about 40 minutes.

Row/Bike/swim

Still at the hotel this morning, so did a bit of rowing for 5 minutes warmup, then 25 minutes on the exercise bikes. Setting wasn't adjustable, and it was pretty hard going. Swam quite a few lengths afterwards - maybe 400M again.

Row/Run/Swim

Went to a hotel (Dolphin Hotel) for the weekend and had a session in the fitness suite.

Rowed for 10 minutes.
Ran 5K in around 29 minutes on the treadmill.
Swam about 400M in the pool, though slowly, with lots of breaks.