Felt good in the morning spin, if not lacking some power and speed. HR rose gradually and kept it mostly within limits. Swim session was a struggle and not entirely quick. Once again I was lacking power, and the shoulders (as well as back of neck) were sore from yesterday. Times not as sharp as session performed last week, however I suppose if I had a hard track running session this morning the times wouldn't be too crash hot either. Legs felt quite fatigued after evening spin, although I did not push too hard.

TRAINING:

AM: 42min spin. Avg HR 149BPM. PLUS Swim Session (2km 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) 4 x 200m (on the 4:00)
> (3:25,3:29,3:28,3:28)
6) 300m c/down (50m back, 50m free)

PM: 84min spin. Avg HR 143BPM (174max).

Upon reflection of yesterdays performance I have worked out a 3 step action plan to help me improve:

1) Join Thompson Swim Squad at Lane Cove Aquatic Centre. Diana has been on my case for ages to join a squad. She is on the money, and it is time I listened to her advice.

2) Book in for a bike fitting with HERT Performance. Vlad had his TT bike position adjusted by these guys.

3) Maintain running mileage at 40-50km p/week (3-4 sessions). This is the area that needs least improvement, but it is hard to let go of as it is my security blanket.