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Tuesday 29th November 2011

Swimming
3000M - 01:20:44 in 18M pool at Gym

Warm up 300M (WU 300)
8 X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only) (8X50 Drill)
4 X 125M with 20 secs rest between intervals (4X125@20secs)
4 X 175M with 30 secs rest between intervals (4X175@30secs)
8 X 50 M Drills
200M cool down (100M CD)
Total 3000M
This was another big step up in distance in the swimming this week.
I am delighted at how it went and I didn't feel too tires doing it.
The only annoying thing was that I went to the pool early to get the session in before work - only to be told that it was closed!!! Nightmare.
Therefore I was at my desk at 6.50AM this morning.  Luckily it opened up again and I took a bit of extra time at lunch and got it done then

Running
01:00:00 - 6.40 Miles (00:09:22) per mile / HR 151bpm Z2 83% Max)
A lovely cold night for a run - but got well wrapped up and enjoyed my run.

A pretty good day overall today.