12 PM
Fitness training 10:24 [3] 2.0 km (5:12 / km)
On the XT... good rhythm and pace.
Strength & Conditioning intervals 30:10 [5]
Usual 20 mins around the gym, followed by 10 mins on the step-machine, getting to the 48th floor :)
Swimming tempo 10:30 [4] 0.5 km (21:00 / km)
Getting smoother and faster - 5.21 and 5.09. Felt particularly good over the final 6 lengths.