Swim 3000m & run 9km

AM. Swim 3000m

Went to the pool with Jules. Gave her a bit of help with her freestyle technique before settling into an interval session:

500m w/u
6×200m in 2:25-2:30 with 30sec recovery
200m easy
6×150m in 1:43-1:47 with 30sec recovery
200m w/d

Halfway through the first set a big tall swimmer I’ve not seen before got into my lane and started pounding out steady lengths that were marginally faster than my interval speed, erk! We “split” the lane, rather than circulating, so we didn’t get caught up overtaking all the time.

PM. run 9km/40 steady, HR 146(157)

Hot, muggy, cloudy afternoon. Went out for a run after catching the last few klicks of the Alpe d’huez stage of the Tour. I’d have liked to have spent my birthday afternoon watching it at home on the TV, but I had a bit too much work to catch up with after yesterday’s half day.

It was nice to go out and stretch my legs on my birthday. Some people might think it odd that I’d want to train (and train twice at that) on my birthday, but I enjoy it, so why would I deny myself the pleasure?

We’re just getting ready now to go out into town for a beer or two and something to eat.

70.4kg