10 AM
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
Swim at Goodwin. Shoulder was completely healed! I actually enjoyed this, which is rare. And felt like I had the ability to do a bit of work for once, which was nice, so I did some sold 66s, 100s and a 200.
6 PM
Running intervals 11:11 [4] 3.0 km (3:44 / km)
ahr:171 max:178
3 x 1km steady with 400 jog recovery. First one felt comfortable, HR was a little higher than I would have liked in the last two. Didn't want to smash myself, just turn the legs over before Tio. Charlotte ran beside me with a map, good practice making decisions under pressure - she seemed to find it pretty comfortable!
Running intervals 1:48 [4] 0.5 km (3:36 / km)
5 x Strides, not really pushing them just trying to keep my core solid.
Jogging warm up/down 26:22 [3] 5.18 km (5:05 / km) +53m 4:51 / km
Recoveries and warm down.