The water at Balmoral was not as clear this morning as it was last week, however it was another brilliant day. Poundy and I headed out a little later than usual in order to give the sun a chance to get up and light the way. Repeated the session from last week while Poundy did his own swim/run combos. Did feel stronger this week, however my shoulders were still dead. As the session went on they did start to feel better, but it is something that I do not get so much when swimming in the pool. Perhaps it is the wetsuit?

Jumped on the bike for midday spin- my first spin class in nearly 2 months. It actually didn't feel too bad. The legs were strong, however my cardio system really got a solid workout. Very good tempo and threshold session. In the evening I popped in 60mins on the windtrainer, with the HR jumping up to 85-90% during the high cadence efforts. In both cycle sessions it took a while for the HR to come down. Hmmm...

TRAINING:

AM: Ocean Swim (2.2km) (5.5/10)

> 3 x reps around buoys #1, #2 and #3
> 2 x reps around buoys #1, and #2
> 1 x reps around buoys #1

MIDDAY: 45min spin class. Avg HR 166BPM (196MAX) (9/10)

PM: 1h cycle (wind trainer). Avg HR 161BPM. Included 2 x 10min efforts @ 110+RPM (5min rec). (8.5/10)