Swim

I made it to swimming tonight and was pretty happy with the set and my swimming:

  • 200 w/u
  • 12×50 technique
  • 600 easy (9:26)
  • 4×50 max
  • 600 easy (9:26)
  • 2×100 max
  • 600 easy (9:30)
  • 200 max (2:56)
  • 200 w/d

Three Hours Spinning

I intended on doing 2:30 pretty easy and steady but ended up getting carried away. Since I haven’t been on a bike for four weeks I expected to feel really bad – when I realised that this was not the case, I hit it pretty hard.
I did the first 1:15 steady, then 4x4min mod-hard, 3min easy, then 16 min mod hard, mins rest. 22 min mod-hard 1 min rest then 4 mins building to max. I decided to skip the planned run!