Swim

• 1h 00m
• 2200.00 meters
• -----

Early morning masters, 50m lanes. The team coach beside us, Brad, helped out again with another workout and some occasional comments.

3x200 :15r, swim/kick/pull, I did all fr except a bit of kick

2x(600) 2nd w/fins, 1st w/o, broken up as:
- 150 fr drill, 5 count / 3 count / 1 count
- 3x50 fr swim desc, hold stroke count (36, 34, 36)
- 150 fr drill, L arm / R arm / zipper
- 3x50 fr swim desc, hold stroke count (36, 37, 37)
- stroke count with fins was lower, but speed was faster
- erratic counts 1st time then steadier 30~31 last time

200 IM, easy pace
200 fr, easy pace

Run

• 22m
• 3.80 kms
• 05m 47s /KM

The running parts of today's "run training" class, on a 200m indoor track. 3 laps during warm up and a main set of 4x 4 laps (800m) with 1 minute rests, each set quicker but steady through the set.
Ave.lap / set: 1:16, 1:11, 1:04, :56.

Sport

• Run
• 38m

Swim

• 1h 00m
• 1800.00 meters
• -----

Early morning masters, 50m lanes.
No coach again today but the team coach beside us stepped up again with a workout. With the kick set, the fr drill seemed to work on a 6 beat kick so I tried to keep that up with fins and through the cool down. Tough but very fast fr with fins.

400 choice swim for warm up (all fr)
2x200 kick w/board, 1st flutter, 2nd IM order kicks
4x100 drills, 50: 3 count fr + 50 1 arm (IM order strokes)
8x50 (fins optional) IM order, 2 each stroke: 1 ez, 1 faster
- I used fins for fly but got a calf cramp just at end
- fins off, then on again for front crawl
200 easy fr (more written on board but out of time)

Run

• 23m
• 4.00 kms
• 05m 45s /KM

The actual running in this morning's "run training" class, on a 200m indoor track. 4 laps and then another 2 laps during the warm up. The main run today was a 15 minute time trial. Obviously I've lost some fitness, managing only 14 laps or about a 5:21/km average.

After resting over the weekend, I didn't notice my plantar fascia at all this morning. I just felt a light strain in the hip muscle during some of the balancing exercises but the running was fine. That makes sense because the strained muscle is activated more as a stabilizer. It usually only gets hurt running if I sprint or use extra power for uneven terrain, curbs, etc.

Sport

• Run
• 37m

Run

• 20m
• 2.70 kms
• 07m 24s /KM

Morning treadmill run, steady at 5 mph & 0 incline. I have an old t-mill working in the basement again. 5 minutes walking, off the clock, for both warm up and cool down, progressively faster/slower.

Easy pace since I'm still nursing the right hip strain and trying not to push that plantar fascia either. I could feel a stretch in the sole of my foot towards the end and took an ibuprofin after to help avoid inflammation.