Thursday and Friday

Yesterday was a hard run and a swim set with Caroline.

Early am - 32min out easy, return run negavive split 40BBM (Beats Below Maximum = 160-165bpm) - run out really nice RPE 3-4 return leg hard RPE 7-8 covered 11km approx (see image)

Evening swim

200m w/u

3x50m breathing (50m on 2 strokes then 3 & 5)

100m kick

4x200m on 3:00

4x100m on 1:30

4x50m on 0:45

50m b/s c/d

Hard work - especially after the run!

Today was a turbo build session all on a 1.6%hill:

10min w/u

5x (15s fast/15s easy)

5min build to 50 BBM (150bpm)

5x (30s fast/15s easy)

4min build to 50 BBM (150bpm)

4x (30s fast/15s easy)

3min build to 50 BBM (150bpm)

3x (30s fast/15s easy)

2min build to 50 BBM (150bpm)

2x (30s fast/15s easy)

1min build to 50 BBM (150bpm)

1x (30s fast/15s easy)

5min c/d

and wow did the legs burn on some of those!!