Tentative run

First of all, a swim:

300m WU
6 x 100m, 5s rest: 1:58, 2:02, 2:00, 1:59, 2:00, 1:59
9 x 25m @ 45s: seven at 24s and two at 25s
300m CD

Result! Excellent session, quickest and strongest in a while. Blasting out the 25m sprints feels good, but I can also really feel the power in the 100m reps.

In the evening, I tried a run with the beginners' group, on 3 x 8mins. That was fine, although I was at the back and we did barely more than a walk on a couple of uphill stretches. However, a run is a run and I have to start back gently.

Having done the run as a warm up I thought I may as well do some weights, so:
triceps (CJ) 15kg 3x8 (hard)
biceps (barbell) 15kg 3x12 (OK)
lat (approximated on CJ as machine busy) 25kg 3x10 (hard)
squat (dumbbells) 2x4kg 3x12
abs: 25 upper, 25 lower, 25 upper

I think next time I will either wait for the lat pulldown machine, or omit that exercise, as it's just not effective on the cable jungle.