Run

• 1h 30m
• 10.60 kms
• 08m 29s /KM

15min wu

15 x 2 minutes uphill (hittin low z4) + 2 minutes recovery

15 minutes cd


this hurt. was glad I saved energy on run yesterday. I managed to do all 15 sets but the last 2 or 3 were really the test of my will.

Had 1 litre of water with salt and 40g of glucose in it.

I feel quite exhausted after this workout.

Run

• 30m
• 3.80 kms
• 07m 53s /KM

easy run treadmill

felt great. I felt such bursts of energy and strenght in my legs that I even increased the speed a few times just to enjoy the pleasure of running :)But then I got reasonable again and slowed down as my HR started to get to z2 and tomorrow is planned 1:30 hilly run on treadmill and to be honest I am a little bit scared of it so I tought that it would be good to save energy for it.

Had 10g of glucose before run. Drank about 7 dl of water.

Swim

• 45m
• 1600.00 meters
• 02m 48s /100 meters

wu
8x50 odds are breathe every side, evens bilateral

main

2x500 1. RPE4 2nd RPE6

cd

200 easy breast stroke

1st half of swim was pure suffering because of small boys in the pool but somehow I managed not to drawn any of them. Swimming felt okish had no actuall problems with breathing, legs, arms or whatever. Second half was pure bliss as the boys dissapeared somewhere and I managed to swim 2nd 500 in 10 minutes.

Ate 20g of glukose after workout

• Health data: Sleep: 4 Hours slept: 7.5