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Swimming at 50m this morning. I arrived at the pool yesterday late lunchtime only to find a triathlon - a triathlon!! - in the pool, so that put paid to that idea. It was quiet this morning, but I didn't have such a great swim. The idea was 8x100m moderate, and 7x100m hard. They came in as:

(missed first one on the watch), 2:02, 2:01, 2:01, 2:02, 2:04, 2:06, 2:07

2:10, 2:05, 2:06, 2:06, 2:08, 2:06, 2:10

So, somehow, moderate is quicker than hard! I was tiring badly, my arms weren't holding up well, and it really shows in the times. I also messed up the rests and had too long on the moderate ones - should have been 5s not 45s.

However, swimming early @50m worked quite well, I have to say. I could perhaps be doing that again!

Two runs

At Conac, I did a short, slowish run with two new beginners, Emmy and Rita, just around the marshes. Came home and decided to boost that with a blat around the block: 21:20, 8:48/mile - not bad, expecially considering I took it slightly easy at first as cramp was threatening, and didn't exactly zoom up the hill by the scout camp either. It wasn't easy, but feels great now it's over :) Aim for next time: knock that 20 seconds off!

Wet 'n' windy

Out on the bike for the first time in about a month, spangly bibshorts and base layer (from Decathlon the other week) on test. The route was over to Rosie's at Hethersett, then over to the Bungay road via a slightly hairy crossing of the A140, Bungay, Harleston, Attleborough and then home. There was a lot of head and side wind, and a fair few showers as well, so tough going at times.

Total (including to Hethersett and back) was 115km for me, a bit more than I ideally wanted, but not too bad. I knew the other guys were always on for 60 miles, but I think it was tougher mentally just due to me being geared up for the idea of 90km! I was a bit dismayed to reach Besthorpe and then head for Hethersett via High Oak and Great Melton, but the cake at the end made it all worthwhile...

Bib shorts and base layer were a bit much when the sun came out. That extra layer, however thin, does make a difference. That said, I like the way the bibs don't cut me in half like normal shorts. And I welcomed the long arms when the rain was really coming down! The top is thin enough to dry quickly, which was just as well.

I was disappointed/annoyed to get a p*ncture (in my new blue "resistant" tyres!!) within about half a mile of leaving Rosie's - to make things worse I only noticed it as we were setting off after Rob had fixed something that was up with his back wheel. At least the hole was easily identifiable (due to the lethal shard of white flint embedded in it) and could be patched without removing the tube completely. Coupled with the new CO2 inflator (lifesaver) we were on the road again quite quickly, and not troubled by the p*ncture fairy for the rest of the ride.

The raised seat seems to be working well, and I'm getting good power from my legs without too much fatigue. However, I still need to get used to sitting on it by standing on the pedal as I push off. I fudged this a couple of times at road junctions, including one where everyone else went off and failed to notice I wasn't there! I also need to get used to unclipping on the left as well as the right, which currently seems to be a bit of a mental block for me. I don't understand why this is a problem!

Stopping and starting

...specifically, my watch, and failing to do the latter after the former!

Did a nice long run tonight, out to the monument and back, via Lizzie's. Lovely evening, blue skies and skylarks all around, but after a short pit stop I failed to set the watch going again and "lost" about 7 minutes as far as I can work out. So, total running time about 1:26 (longest in a while), pace about 9:50, but that's OK - 8.7 miles is a good bit of distance to get under my belt.

First (proper) swim

Down to the lake for the first time this year... on a slighty chilly, damp and grey morning, it's worth remembering it does look like this later on in the year:

Apparently 13º today. Cold enough! But a good turnout - must have been 50-60 crazy people on the decking when we started.

We got in to a chorus of assorted "oohs", "aaaaahhhs" and "brrrrrrrs", and possibly a few slightly more rude expressions. I still maintain that the best thing is to get it over with, a quick tug on the neck of the wetsuit to let all that cold water in at once rather than enduring trickles as you swim. Honest!

I decided to regress to a yellow hat for now (dropping from the faster red category I'd gone up to last year), and swam with fellow yellow Lynn. Not accounting for the break at the buoy, we did 35:20 for the whole lot -not a bad start for the season. It took at least half of the swim out to get comfortable and acclimatise, but it really wasn't too bad after that point. I even felt hot when I got out!

I had been slightly nervous that I'd find it hard to get back into lake swimming, but by the return leg, I was enjoying it just as much as last year, especially when we had a brief glimpse of sun from behind the clouds. Just need to add on another 400m, and I'm ready for the Cowman.

Just swimming

Lack of a watch, and just fitting a swim in, means I don't even have a length count for today. 40 minutes more or less exactly, swimming constantly, so hopefully I covered at least the 76 lengths needed for 1900m. Pool swimming is getting very boring - can't wait to start at the lake on Saturday!

Steady run

Out with the Monday group - Claudia, Victoria, Jeanette and a few others. Had a nice steady run down by the river and on Marriott's Way. 9:47/mile but that's a good group pace. This is going to be a busy week, and I don't know what I'll be able to fit in, so anything's a bonus!

Swim aborted

Newsflash: "Swim for all" actually means "swim for all except those who want to actually swim". The new pool at Sutton was crawling with kids, toys, and was a general free-for-all. Thank goodness for windows, so I could make a swift exit before I paid to go in!

Kirkby loop

Did the usual loop at Kirkby, 10.7km, just over the hour, making 9:17/mile. Still pretty windy, hard going along Derby Road into the wind, but good going on the second half.

First swim... slightly unplanned

Busy day today - crewing on the wherry first thing, then home and off to mum's for the weekend. Didn't plan on fitting in a swim, but managed to slip on the quay heading in the rain at Potter Heigham and ended up in the water. Thankfully I didn't go fully in, and was able to hang on to the quay while everyone else made sure the wherry made it safely past and moored up further along. I had time to think about how warm it was in the water, and how ridiculous my armpit-level tidemark was going to look. Once I'd been unceremoniously hauled out, and changed into overalls kindly lent by the boatyard (who also washed my clothes - how lovely), I really was fine. Shame the same can't be said for my phone, but then it's my own fault for leaving it in my pocket! Felt a bit more shaken later on when I thought more about what could have happened, but there's no point going over it. I wasn't doing anything I shouldn't have been, it was just one of those things.

Anyway, if the water at Whitlingham is that temperature next week, it'll be lovely!

Morning run

Knowing I wouldn't get much of another chance in the next couple of days, I went out first thing this morning. Down over the marshes, up past the mill and then round to Waitrose via the playing fields and the loke, overgrown with cow parsley. It was a bit breezy, not boding terribly well for a wherry sailing later on, but sunny and with everywhere looking very lush and green.

Overall, 6.9km in 39:31 so 9:13/mile. Given the marshes were a bit uneven (although dry), and therefore slower to run over (as I'm quite fond of my ankles as they are), that's not too bad at all.

Swimming harder

300 WU
7 x 100m moderate, 5s rest: 1:56, 1:58, 1:56, 2:02, 2:02, 2:01, 2:03
5 x 100m lactate, ~1 min rest (done @ 3 mins): 1:53, 1:54, 1:54, 1:56, 1:54
300 CD

Total 1800m

Not the best moderate intervals I've ever done. As usual, started faster and then tailed off, although I didn't really perceive that - it felt consistent to be honest. However, about halfway through each third 25m of the later lactate intervals, I really started feeling it - arms weak, technique worsening, breathing more erratic. I had to push it to keep going, yet the times are much more consistent!

My turns were not good today either. I seemed to fudge a lot of them, getting a faceful of water from somewhere and just not being very slick, basically. Over 4 lengths that probably doesn't make much difference, but it does affect whether I think I'm having a good session. At least there are no turns in open water!

A bit quicker

Waitrose loop - 6.3km, 36:15, 9:15/mi - although Brian's GPS was complaining about going sub-8:30 at a couple of points. Wahey!

Squeezing one in

Managed to get a run in before today's seminar session. Did the riverside run again, 36:00 this time but that's not too bad - a comfortable 9:21/mile. Lovely morning to be out and about.