Another Friday, another tired early start to the day. Coffee, stat!
Swim session at lunch today, will not be hammering myself, body still a little sore from sports massage, but certainly helped as yesterday's run intervals were good, up on speed for level of effort. Fairly short set, but got me working hard. 15 mins jog warm up, 15 mins( build each 5 so last 5 at 5k race pace), 10 mins easy and then 5 x 100m fast, concentrating on quick leg turnover, 10 mins jog down. Doesn't sound like a lot, but I can feel it today as I haven't done any run intervals for 3 weeks because of a slight knee niggle. But all good now and looking forward to the weekend.
7 hours of biking and 2 hours of running. Time to start working for Roth!
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