Spin Doctor

Cycling
00:30:00 - 8.63  Miles (17.3mph / HR 132bpm Z2 73% of Max HR / Cadence 105rpm) - Turbo Trainer

A Spin session tonight.  The purpose is to get the legs spinning at a cadence of over 100 RPM (Cadence is the rate of turnover of pedals)

This is a good session because it gets the legs used to turning over quickly whilst staying in the optimum HR Zone for training.

Very pleased with the way things went in this one.

Swimming
1600M - 00:48:58 in 25M pool at Lisburn Leisureplex - Graduates swimming club.

Same session as the one on Tuesday, although a bit slower in the 25M pool compared to the 18M pool at the Gym.

Warm up 200M (WU 200)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
5 X 100M with 20 secs rest between intervals (5X100@20secs)
8 X 50 M Drills
100M cool down (100M CD)
Total 1600M