Pool workout 1:45:00 
- Pre act, game, pool workout, hip mobility, drills, strides (75%, 85%), ladder speed work, one all out stride, medicine ball strength.
- Pool workout: 6 min swim (x2), ABCs, intensity, 12 min deep water run.
- Intensity: 2:15, 2:00, 1:45, 1:30, 1:15, 1:00, 0:45, 0:30, 0:15, 30s rest.
- I messed up my timing on the swim, and found it really hard to focus during the intensity. I'm going to refocus on the run this afternoon and will get back on track.
- Went to physio today, It's recommended that I do hip mobility before warm up.
Off-day workout 35:00  7.7 km (4:33 / km)
- Hip mobility, run, hip mobility, stretch.
- I refocussed for the run, which was good, but my lower back was bothering me quite a bit by the end of the 35 min.