Taking this recovery week seriously and not doing much at all!  Total target is 5 hours, I've done nearly 3 in the pool, a bit of a power walk yesterday and that's it.  Tonight - mmm may do a run but nothing promsed!

Saturday will do a trainer ride, about an hour and a half, half hour spin, half hour climb, half hour spin.

Sunday - 10km run I think at a nice run/walk pace.

Next week will be a biggie again!

Time to start on nutrition planning, eating healthily (still a glass of red now and again though!)
 

warm up with fins

600m broken up - 100m free, 100m back, 100m breast x2
50m front scull
50m mid scull
50m hip scull
50m fists

Main set no fins

4x250m broken up:
200m free
2x25m underwater off 60sec cycle.  Basically take a breath go deep and swim to the end without coming up. 

I am very proud to say of the 6 in my lane I was the only one who could get to the end.  I did it every time!  Thought my head would explode but just reminded myself if I waqs in the pool messing around with my 7 year old daughter I would be doing this for fun and racing her to the end - made it easy.

The other guys stayed and did 2 more sets plus another set of 2x250 of Left Arm, Right Arm so I was glad I hopped out.

That's 2km done and it felt good to throw the arms over after a big weekend of training and emotion.

Had toast before squad and a huge bowl of pasta after, I am officially all carbed up!

Well decided to sleep in and not start my run at 5am as originally planned - good move.  I hit the road around 9.10am - sun was shining, a bit chilly but a lovely autumn morning.  Headed down towards the beach turned right and started heading north.

it's been a while since i've run more than 13km and I felt good.  I hit the turnaround 10km mark and there was still plenty left in my legs.  In fact I reckon I got to around 17km before I started to feel like I wanted to die!

I stuck with my jeff Galloway 2min/1min run walk ratio - it felt okay - it's psychologically lifting when you only have to run for 2 mins before your next walk break. 

Scenery was breathtaking, ocean choppy grey and menacing - sun shining, sky a crystal clear blue - temperature, mmmmm not warm.

Was glad to turn the corner and see my house - now going to immerce my calfs in the pool which is gonna hurt coz it's freezing!

5weeks til HIM and I've got a 20km in the bag - I'm happy with that.