Good energy this morning. The legs felt good and the light in the early mornings is increasing. After this mornings swim session I was stuffed so all my good energy was used up. The 100m efforts were a fair bit quicker than when I did them last time (they are still a bit slow, but I am sure I will improve). Surprised at the consistency in the times as I felt incrediably fatigued towards the end. Focussed on maintaining a smooth technique and good catch.

Saw osteo David in the morning who is happy with my progress. He has given me the clear to have a crack at Striders Homebush 10k on Oct 4th. He is also looking to reduce my treatments from 2 x p/week to just 1. This makes me happy, not only as I will save the money, but it is an indicator that the back is healing well.

Legs were a little tired adter the douple spin in the evening. HR did not reach dizzying heights- stayed well within my limit. Had a good dinner, popped on the compression tights and after a stretch will slip off to bed. First big track session tomorrow.

TRAINING:

AM: 40min spin. Avg HR 149BPM. PLUS Swim Session (2k total):

Swim
1) 500m free w/up
2) 2 x 75m 'fist swimming' drill, 25m free
3) 2 x 50m slow arm recovery' drill
4) 2 x 50m 'quick catch' drill
5) 2 x 4 x 100m (on the 2:30)
1st set:(96,97,96,96)
2nd set:(95,96,97,96)
6) 300m c/down (50m back, 100m free)

PM: 90mins spin. Avg HR 140BPM.