Running37:00 [3] 5.4 mi (6:51 / mi) +250m5:59 / mi
nice run to work. thought it would be longer but underestimated the distance i had planned. ment i got to do 10 mins stretches before work too though. felt ok during the run but dident push it as i needed a steady run.
Stretches10:00 [2]
stretches before work
swimming15:00 [2]
chilled out swim in lifeguard training. did some towing and the timed swims which i was well under by 20secs
13mins prymid session. was a good session. 15s 30s 45s 1m 1m30s and back down. did it twice with a 2min rest between sets. had to wait for cars at the bottom of the hill sometimes.
messed up with the timings so the last min was 10s over and then on i added 5s to the last 3 reps.
good session, felt much better than the previous weeks, still need to push harder as i slacked in one or two. and a little jog home. was going to do some hill reps but wimped out as it was freezing