A clean ride is a good ride.

Tuesday 17th January 2012
Swimming
2500M - 01:09:48 in 18M pool at Gym

Warm up 300M (WU 300)
8X 50 M Drills (Kick only / Swim fist / Doggy Paddle / Arms only)
1X300 with 10 secs rest between intervals
3X200M with 10 secs rest
1X300M with 10 secs rest between intervals
8 X 50M Drills (Arms only / Swim fist / Doggy Paddle / Arms only)
200M Cool Down
Total 2500M

Swim went well but on reflection it was actually quite boring.  To be honest swimming is a bit boring just ploughing up and down 150 lengths of an 18M pool looking at a black line on the bottom of the pool.  It must be done though

Running
01:00:00 - 6.55 Miles (09.09 per mile / HR Zone 2 / 83% Max)
I am very happy with this one on a couple of levels.  The average pace was good and importantly every mile was within a couple of seconds of the overall average, which indicates good pacing and an even level of effort.  Just what I am looking for.

 

Nothing to do with running or swimming but I spent about an hour and a half last night cleaning my bike.  It was really dirty and hadn't been cleaned for some time and  it really needed a bit of TLC as the wet and dirt on the roads recently has really gunged up the the chain and gear changes.  Making it a bit harder to pedal and just not as efficient.  So now my ride is clean again and I am looking forward o getting back on her.