Weather has been great this week...today was another tough day. I think this week in general has been hard and i am tired.
5km swim this morning with a main set of:
500m Even Split
10x50m (25! 25E)
500m Harder (even split)
5x100 on 1:25
500m Hard Effort
the 500m times were 6:30, 6:22, 6:11. Feels good in the water. Recently coach and Neil have been working on my catch. Catch earlier and a higher elbow to initiate it.
After the swim it was a 20min sauna and then onto the bike workout. 3hrs total with 4x15' motorpacing with Steve Lund (New cycling coach). He set his bike on 50km/hr and we hung on for dear life. Wow, tough! Definitley hard when rotating thru and catching back onto the back of the paceline.
A short fartlek run just before dinner #1 of 20min WU, drills, 6x90' with 1'' easy between, 10' CD.
Now for dinner #2 and meeting up with some old friends.