Took the morning spin session at a recovery/lower aerobic pace. Legs were still a bit tired from the training efforts over the weekend, but HR stayed within range and was recovering quite quickly. Surprisingly I felt quite spritely in the swim session following the cycle. All reps came in between 6:15-6:25 and were fairly comfortable. In the first half of the set my stroke count was 16-17 strokes for the 25m lap, while towards the end it was 17-18 as the fatigue set in.

Legs were once again a little tired in the evening cycle, however after the warm up they felt a bit better. TT effort taken at 165-170BPM, and felt pretty comfortable. Over the last 10-15mins of the effort I had to concentrate on keeping the cadence up as the leg fatigue was having an impact. HR recovery was very good, coming back down to 140BPM within 2mins after the TT.

TRAINING:

AM: 40min spin. Avg HR 141BPM. (7/10)

AM: Swim Session (2.8km) (8/10)
> 7x 400m (with fins) (on the 7:00)

PM: 1h 30min cycle (wind trainer). Avg HR 156BPM. Included 55min TT effort. (8/10)