2400m today. With Wroxham coming up tomorrow, I thought it was better not to run, but to do this week's swims Tues and Thurs. But knowing I would be missing a Tri-Anglia session I made up my mind to do an hour (and do it properly!).
400m warm up
50m on 1:15
100m on 2:30
50m on 1:15
200m on 4:45
Total 400m in 9:45 - repeat x 4
400m cool down
Pacing was pretty consistent. I only went over 30s per 25m on a couple of the 200m reps, and managed to hit 52s for one incredible 50m. The rests were just about right, although a goal would be to shorten them to 10s/20s/30s in the future. I still really need to work on my turns. Not necessarily learning to tumble, but just doing them faster!
I forgot to take a drink apart from water - in the very last set I felt my legs getting heavy, and was a bit wary of cramp, but it was fine. But next time I will try that. The Lucozade Sport lemon one I tried was fine for cycling.
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