Run Swim

Bukit Jalil, 21/11/07

Acceleration run. 5 x 1.1km laps around the stadium.

7:06-6:26-6:01-5:45-4:59 in 30:45 @ 5:36/km

After I'd warmed-up I felt good running at above normal pace.

Swim (no lesson)

• 5 x 100m warm-up (1:56-2:05)
• 8 x 50m hard (0:47-0:50) - Despite feeling that I was tiring badly, my times only dropped 2-3s and stayed at around 50s.
• 1 x 100m medium

TOTAL 1,000m (no coach + just did a run = lazy tonight!)