3.2km stroll down the hill ~16 mins
6x5 squats 28>32 kg. No 18kg Dumbbells...
Got 8 reps of 20kg bench before my left side gave out, another 22 reps with 18kg.
6x5 dead 48>52 kg
6x5 lat rows 24>30kg
3x10 lunges 12>16kg
3x10 lat pull downs 25kg (form was shot at 30)
Somewhat destroyed after this.
5x100 warm up that felt like a cool down!
A bunch of drills
100 fast 1:27, just to check I still could...
Run 3.2km up the hill ~17 mins
Used really short strides at very high cadence to come home as that felt like the only way I was going to survive it.
Might have looked daft, but it worked
Tues. 2.8 km swim
Usual warm up and position drills
10x100 @2:00 arr. 1:34>28
700m of other strokes
Quicker rundown today, just outside 15 mins.
10x400 attempted @7:00
Lost all speed after 4th rep, took extra min at 5, dropped to 7:30 after 6.
Also interrupted by cramp in 7 and had to swim through it again later...
Numbers: 6:32,28,32,26,38,38,42,42,38,35. Avg. ~1:39/100m
First 4 felt great, then the speed just went. Got a little flow back towards the end.
400 backstroke, don't think I've done that in one go before.
400 mixed just to push it to 3 miles.
Run home, quicker again, just outside 16 mins.
Easy day tomorrow, tough work day Friday filming for Yorkshire Tea...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.