Gym warm up/down (Cycle) 5:00 [3]
shoes: Saucony Grid Fusion
Just a short warm-up on the bike, at intensity 4.
Gym (Cross-trainer) 28:00 [4] 4.83 km (5:48 / km)
ahr:168 max:185 shoes: Saucony Grid Fusion
Did a set programme on the bike involving alternating intervals of 4 mins between intensity 3 and 8.
At intensity 3: strides = 110 av, 125 max
At intensity 8: strides = 200 av, 240 max
Swimming long (Frontcrawl) 20:00 [3] 0.95 km (21:03 / km)
Swim was slower than I would have liked, however, I haven't swim since last November, so can't really complain.
20 min continuous frontcrawl.
Felt good swimming in the "medium speed" lane, but will have to persist to improve to the "fast lane", which shouldn't take too long.
Did this after the short gym session...maybe a reason I didn't have the usual speed?
The distance is a bit of a guess, calcuted by guess and comparison to Kyle's effort. I've never been a good one for counting lengths!!