Many, many laps around Centennial this morning. Rode the first 40k with the HERT squad, performing a 'team TT' in a group of four (Luke H, Steve B, 'T-Mobile' and myself), switching for 30sec pulls on the front. The main benefit was the skill acquisition I suppose, which was just as well as my HR was dipping under 100BPM when in the draft zone. On the front it crept up to 130BPM, which was still below my ideal aerobic intensity.

After the official HERT session, Luke and I swung around a few more laps to round out 80k. The cool down was actually faster than the working set! This was exactly what I needed to bring the HR up into an aerobic zone. Felt pretty strong for the session and was really raring to go faster. Frustrating, but it is better being in this situation than the reverse.

In an effort to improve my swimming, I have opened up Wednesday evenings so I can attend HERT swim squad at Cook and Phillip in the city. Really enjoyed the session and felt strong in the water (if not a bit unco, particularly on the sprints). Finished the session feeling as though I could have done more, which is a good feeling (and a rare one when we are talking swim sessions!).

AM: 2h 35min cycle (80.7km). Avg HR 129BPM. Avg Spd. 31.2kph. (9/10)

PM: Swim Squad (2.5km) (8.5/10)
> 5x 100m (on 2:05)
> 5x 100m (0n 2:00)
> 12x 50m (stroke count, on the 75sec)
> 10x 50m (50m fast/50m easy, on the 65sec)
> 2x 200m (3rd 50m backstroke, on the 4:15)