Updates, TdF and the Ironbunch

The two weeks of stress are finished. I was getting ready for my final exams and I had a “moderate” week in the middle. And plenty at work. The results? I think I ticked all the boxes in rather good shape. The exams will be on an 80 to 90 % (I think); the work stuff is back to semi-normality and training I missed only one session.

The ironbunch is the group of my training buddies who are doing IM next march, they run a group ride at the civilized hour of 8am on the Sundays. And I join them every now and then. The last time was Sunday a week ago, in a horribly wet Auckland winter day. I started my thing after 6am and was at their meeting place by 8.15. It followed with a flat 15km into their ride (by now I was over 3 hours). I decided to peel off at one intersection, and head back to the city. The rest of their circuit was great training, but I had no more spare tubes and no much food.

10 minutes before the city I got another flat. Although I didn’t panic, I was quite unhappy about the prospect of calling Nat to pick me up. I decided to inflate and ride, and then inflate and ride and then inflate and ride until I got to a bike shop 5km up the road. The strategy worked quite well, the only problem was that the shop was closed. Lucky for me, another training mate was just stopped at the lights, and I got a free tube to keep going. When I finished it was 6.15 hours and 5.40 of riding.

I’ve also finished the first block of base prep. for IM, a total of 36 hours of cycling (‘bout 900km) 13 hours of running (close to 150km) and 11 hours (28km) of swimming spread in 3 weeks. The body is OK but I am in serious need of stretching and core stuff… next big thing is to get a membership for a gym running back.

And the TdF is finally here!, only a week to go and a month of joy… pity I don’t have satellite TV to see the full stages.

Ciao!

The bucket list

Last weekend Richard Usher took the Coast to Coast in the South island of New Zealand. A training buddy of our, Julia, was the third female vet across the line in over 15 hours 50 min of racing… WOW!

As we got more and more involved in the endurance sports thing, more and more events start to get into our bucket list. I am not a purist in any kind, and therefore my bucket list is varied and spread along the globe, the order is arbitrary, there’s no preference, only the idea of doing the event some time.

1 – Race a Marathon swim: It was on my plans for mid January this year and it didn’t pan out. I may try to get into the event next year. The idea of a 10km plus open water swim is appealing in many senses, the main one is to investigate my endurance and nutrition tactics for such a long event.

2 –IMNZ: if all goes to plan, this will be a tick in the box next year. I never got the IM bug, but the event is so well run and set in such a nice location that it would be a shame not to do it. Besides, IM training will help me step up the bike legs a notch.

3 – Triathlon de La Paz, Entre Rios, Argentina: this is the most famous event in my homeland. It’s been going on for close to 30 years, and the atmosphere is incredible (I’ve only watched videos, but I can tell you wanna be there)

4 – Do the Coast to Coast one day race: This iconic kiwi multisport race is the dream of many multisporters and most people that has done it loves it. I have never raced a multisport race involving kayak or mountain running, but I’d like to think I can manage to do this race one day. The downside is the cost of the C2C campaign.

5 – race a long distance trail run in NZ and Argentina on the same year: the K42 series is a website I started checking more and more often, again, this may take time and patience.

6 – Wellington to Auckland bike tour: or any other 7 to 10 days tour for amateurs: I loved doing a 3 day tour, but I’d love to go further with a good group of mates.


Speaking of bucket lists. What about trying to become the oldest swimmer swim between the south and north islands of new Zealand? … my mate Geoff is doing just that, go and check his blog and give him a few words of support, he’s on a waiting list and if the weather holds he’ll be dipping in the cook straight waters soon.
http://geoffswim.blogspot.com/

Race day today, so I shall have some news tomorrow.

Pure Blonde Series, Race 4 Report

Tropical storm Zelia is forecast to strike New Zealand as a tropical cyclone at about 09:00 GMT on 18 January.


Tropical storm Zelia is forecast to strike New Zealand as a tropical cyclone at about 09:00 GMT on 18 January.
Data supplied by theUS Navy and Air Force Joint Typhoon Warning Centersuggest that the point of landfallwill benear34.6 S,172.0 E.Zelia is expected to bring 1-minute maximum sustained winds to the region of around138 km/h (86 mph).Wind gusts in the area maybeconsiderably higher

Despite forecast like the one above, the PURE BLONDE series went ahead yesterday evening at Point Chevalier beach. There wasn’t many of us, but the spirit of adventure and good vibes by everyone in there were enough to get things going.

Organizers had to change the registration, transition and finishing area, moving them to a more covered space. The change was minor but meant a steeper last 10m of the run to transition. The water was warm and one could have swam without a wetsuit. There was a little chop coming from the north east, but nothing too bad that a stronger kick would not offset.



The swim was the usual two lapper, the buoy appeared to be no as far as previously, but it drifted for some time to accommodate itself in the right spot. We started the swim ready for a fight with the current, and I got first to the first buoy 30m off the start. Then it was just a matter of swimming strong and making sure there was no one passing me. My mate Nick was out there, stuck to my feet, that kept me honest for the first lap. The second lap was a more relaxed business, as I knew I had a few seconds to spare and we would all be more tired. I made sure the gap didn’t shrink and got out of the water with a half a minute advantage.

contrary to some rumours, I didn't run on the beach and turned around at the right points. LOL

Such a lead should be more than enough to win the race, but you never know until you know. So, for good measure I put the hammer down on the first km of the run (silly mistake, the first 1km is a slight uphill) and then settled into a pace. At the turnaround I could see that Martin was coming second and looking pretty good. Again, I ensured I kept running tall and fast over the next lap. On the last 500m I knew I had it so I relaxed a bit.



 I crossed the line almost together with Ro, who was using the race as a practice for his stroke and stride race this evening. I was the first one of the people racing long course. The whole race was a bit harder than I originally thought due to the wind, but it was good fun.

The only bummer is that I may have a little strain in my shoulder or neck muscles and I had to pass on this morning’s swim because I was sore.

First placing of 2011, if it all goes to plan there should be a few more in the bag before the season ends.

first impressions

I took the new bike out for a spin yesterday morning. I hadn’t ridden for some time and I managed to do a decent couple of hours.

The TCR Advanced is the lower of the racing bikes line of Giant. As the name states, Giant is no picnic, they have a large range and there’s constant updates, colour layout and so on. I’ve always been a bit apprehensive of big brands, for no particular reason. That said, I had a trek 1000 as my first road bike, and I had an old Giant from the first carbon eras and they were both great bikes.

Back to my ride, I was undecided between the bike I got and a TCR Alliance, which is a funny combination of carbon and alloy, the price was pretty much the same, but there was the 105 vs. Ultegra issue and the full carbon vs. alloy carbon issue. I ended up with a 105 setup, I don't know if luckily or not, but this bike didn't come with compact cranks.

Tuesday morning was the date and I took the bike for its first ride, easy spin for 10 minutes and then rolling hills for most of the next hour and a half. It ended up with a 8km TT section with headwind and back spinning home via the upland hills. The first thing to note is that 105 has come a long way, but it is sill a long way from Ultegra in terms of shifting performance and overall smoothness. I don’t love it, but it will grow on me. The second thing is that this bike is a pretty solid performer on the climbs and can hold some efforts. I reckon is a good combination of the oversized bottom bracket and the Aksium race wheels. They are not the lightest wheel, but they do the job and don’t need a lot of maintenance.

Steering up and down the hills is great and there were no wobbles in the speedy sections, only a slight drop in the top speed, but I'll probably sort that out. The head set is pretty normal, not too big, not too small. It's quite massive as well, but that's what you usually get in Giant.

On the TT section I went on to the drops and felt no loss of power, so the guy that sold and fitted it to me did a great job, Thanks Steve.

It’s a great improvement for me to finally have the right size of bike, with pretty much the right specs and a geometry that favours the type of riding I do. I look forward to more k’s on it and confirming if these impressions are right.

Another first time was for our new swimming squad. We’re now in an outdoor non heated pool and we have the whole pool for ourselves with no fast 11 year olds making us feel old and slow. The session is also a bit longer (1.5hr) but being on a wetsuit kind of makes it sweet. On the downside, I'm now driving 15min to get there opposite to 4mins from the other pool... that means less sleep.

some more on that to come tomorrow.

Defeat

On Monday morning we finished our swim squad session with a race agains kids.
We train in a private school's pool and take 3 out of 6 lanes, the other lanes are used by the school's swim squad. It's about a dozen boys and girls aged about 12. They are there at 6 when we start, and keep swimming after our finish time of 7.30. I guess they are a "development" squad because of their age and the amount of drillwork they do.

The "race" was a relay 350m, each team had 7 members doing 50m each. The triathletes were all aged over 30 and quite a competitive bunch ( 2 9.30 ironman, 3 sub 35 10k'ers, etc.), however we got a trashing by this kids. At any point in the race we were on top, one of the girls even swam breaststroke on her turn.

That goes to show that no matter what you do, there's always the chance of not winning. However I wouldn't say we were defeated. The kids and us are quite different type of athletes and they're obviously good sprinters in the swim, I had good fun and I'm pretty sure they were a proud bunch right after, knowing they can kick the old boy's bottoms.
Fortunately, though, the race in Budapest is against 30-34 year old guys that may be not as good sprinters on the swim, so we're safe.
So... Defeat.. a big word that doesn't have a place in the amateur athlete's diccionary. Having so many things in one's plate (work, family, uni... you name it), the fact of just going out and training is a huge commitment. And racing is such an indulgence... I woulnd't know where to look for defeat.

Date: 10 August
Sport: Cycling/Running
Time: 75min/15min
Dist: n/a / 3km
Comment: coldest run of the year, lucky it was short!

a good day

Today was a good day at the pool, and a good day overall as well. The swims were low intensity, long sets and I was on my own on the lane (I did this practice after hours due to conflict with following the finals).


As I was on my own I decided to go really relaxed and forget the times. It was also a good opportunity to practice my secret weapon: the 10stroke cycle. The 10 stroke cycle works better in open water swim or long pools, but if you’re on your own on a 25m pool, you can have good fun practicing it.

It goes like this: pull from the wall, three strokes, breathe, three strokes, beathe, two strokes, breathe, two strokes, breathe and lift the head till the nose is at the water level, watch the buoy, or the wall, and start again. I have reached a point where my strokes are pretty well balanced, and my breathing is OK from either left or right. However I still prefer to start with my left arm, meaning that I’ll have to breathe on my left hand side more often.

The 10stroke cycle is something that I did for me and I’m not sure it will work for someone else, but I can tell you some of the advantages, though.

For starters it is a good way to concentrate, if you’re counting and making sure you’re on the right track, whatever happens in the surroundings evaporates and you’re just swimming.

Secondly, I is good for navigation. Lifting the head every 10 strokes is as much as you need in most of the open water swims. Even with 5feet swell I’ve had no troubles doing this stroke cycle.

Another good point is that it allows for good alternation of speed and strength in your stroke, without altering the breathing pattern too much. Very often I see other swimmers sticking to 3 or 4 strokes for every breath at the beginning, and then slowly loosing time with a 2 stroke last 400m.

To be fair, I’d have to list some cons of this swim stroke. I can only think of two: the first one is that it is very individual and it hasn’t been tested in a lot of athletes…. So you’re forgiven if you don’t buy.

The second disadvantage is that it does require a good adaptation period, and many of us don’t hit the open water often enough.

I will continue to use this until someone proves me wrong, so if you adopt this style please don’t forget to cite the source : )
 
Date 12 July
Sport Swim / run
Time 60min / 60min
Dist: 3.2km / 8km
Comment: all pacey, patience will get me there

the infamous test set

Today in the morning it was time for one of my least favourite swim sets. It just says TS in the programme, and it stands for TEST SET. They are a good way to know where you are, and in today's case it was also a good wake up call. The mechanic is very simple, swim 100m all out, rest for 10 secs, swim 100m all out, rest for 10 secs, swim 100m all out.... you get the picture. (not dissimilar to the wingate test I did on the bike some time ago)
I've been at the pool pool for 15 months now, and I've done 5 of these sets.  the first time I was preparing for a sprint tri, so I was only required to do 6. From then onwards I've had had to do them in full. It's hard to get the mind around going all out at all times, It took me to my third one to get it right. On the first time, I blew up, but as it was only 6 it was ok. The second time I thought I was going to approach it in a smarter way, but I was told of for holding my efforts in the first reps.
Our lane is three or four guys and we all swim very similar times. I used to be a notch faster but I think that may not be the case any more. So the lead is altenated between the three of depending our weaknesses and strenghts. I am good at short sets, Martin is goo at longer sets, and Carl is a freak when we're using any aids like buoys, fins or the mother of all paddles.
So I knew about todays' set for the last week or so, and although I did not tapper for it, it was there in the back of my head all day yesterday.
In the past I did 1.06 and 1.08 for the first hundred, and then stayed in the 1.20-1.28 area for the rest of the set, with the last one being just over 1.15.

Today I was 1.09 for the first hundie and from the second 100 it all went downhill (1.25's to 1.35's). I just didn't have it anywhere in my body. I kept swimming in good form and everything, but there was lactate everywhere. (the photo illustrates my eyesight after finishing the set)
I'm still happy that I did everything by the book, but a bit concerned by the fact that I lost time to the other two guys. I don't say it as if it is a race, but there is a benchmark and I felt I did not reach it today. I'm also satisfied to know the HR drop was OK as well in the minutes after the set.
There'll be another one of this sets somewhere in August, we shall see what comes out of it.

Date: 9 July
Sport: swimming/running
Time: 60min / 40min
Dist: 2.9km / 6km
Comment: friday run sprints are back!, more news to come

Pool length

All of my swim training has been done in a 25m pool. Very occasionally I go to a 50m pool to work out when I can't make my class. Both of them have their good things and their bad things. And I always wonder if any of the two will be more suited to the sport.

After readin for a bit I found that the 25m pool allows for more turning and gliding (about 30secs in a 200m swim). That "downtime" is good for the body as it disperses lactacte accumulation and may even give the muscles the change to replenish creatinine stores. It also helps to bring the HR down for a bit. Times are usually shorter in a 25m pool and the speed is faster.

The 50m pool, however, provides the chance to teach the body to deal with lactate accumulation and work in a higher heart rate ratio, as the pauses are less.

In my personal experience, I like the 50m pool because I can do a lot more "stretch and glide" long sets and practice my secret 3-3-2-2 cycle that I do in races.

As in most races we don't have time for a pause and pull off the wall, I'd say the 50m pool is better for us triathletes because it's more close to open water than the 25m pool.

The weekend has started and there's a race report to come (2up TT on the Sat) and some more photos (going for another long ride on the Sunday. I'm off to a siesta to get the body ready for action,

Date 24 June / 25 June
Sport: Cycling / Swimming
Time: 75min / 60min
Dist: 39km / 3km
Comment: 400m TT shows I'm swimming backwards, SHAME!

The secret of pacing

Well… I thought I would leave a few days to add suspense to today’s log. I’m pretty sure that readers by the hundred have congregated to the road to Budapest to know what is the secret to pace greatly for each and every workout, for each and every race.

In brief, I reckon it all comes to knowing your limits and your objectives, using your brains a lot for other than running or swimming or biking and calculating your efforts and recovery time. Above all, recovery time.

Knowing your limits: it is important to blow it up every now and then. To know the signs that come just before that bonking episode and what comes just after. I am not great at blowing up, but I had had my few occasions. I learned a lot from them and every now and then I will try to push the boundary a bit further.

Knowing your objectives: it’s important to have some target time or distance and making sure is something that can be done without blowing up. Or at least pretty close to. I always have in mind what coach or I need to get to have the word “decent” next to workout”

Using your brains a lot: I found it helpful to play math games during some swim or run sets. It helps me concentrate on things that don’t hurt. And it helps me to make sure I am alert and awake and the best I can be on the day. I can also project what will happen next.

Recovery time: most workouts are repetitions, with a very short recovery time. The fitter you are the better you recover. And the more you recover, the fitter you become. So, it is not only important to make sure the rest intervals are respected, but also that day to day you have a good sleep.

Finally, when it comes to execution, I have many complex formulas, but the most commonly used is: set the target speed/time a couple of k’s or sec’s faster or slower. Start on a 90% of the altered target speed, settle to 85%, and finish on a 100%. I only get it right when my mind and body are in good sync. And that is something that everyone has their own way to achieve.

That’s my 2cents worth on the matter. If it does make a difference, I’m happy for you.

Dates: 18-19-20 June
Sports: Swim/Cycling/Run/Cycling
Times: 60min/45min/55min/300min
Dist:3.1km / n/a / 12km / 130km
Comment: It was a quiet wet weekend with a long ride at the end

Just mean

The alarm clock went out at 5.40, Friday morning. I turned it off and went back to bed for my usual stretching. It was pretty cold. I could hear the rain noise, that was just mean weather. Nat was playing sleeping beauty.
What about staying in?, I thought. Coach is not here, I've had a pretty good attendance record (yes... i'm pretty disciplined) and it would not hurt to rest and recover.
But it wasn't me... it was the infamous little man talking in my head, trying to convince me that it was not the perfect day.
A good motivator in this situations is the fact that the bag with all may clothing and the other bag with the day's food and everything is on the doorstep, so if I stay in I still have to wake up in an hour and get cold to get my clothes and so on. So we got up, dressed and off to the pool. It was miserable to get there, but once we dove into the pool everything bad was left behind.

We had a pretty interesting set and it was all level 2 with some fly interchanged to boost up the shoulders. Good stuff.
The weather didn't improve till well into the afternoon so after checking with my mates from work the midday run was flagged (not for all, though, someone made sure I felt guilty for not going out)
I kept thinking about the perfect day, and realized that it will never happen for someone that works 40 odd hours a week, plus has a life plus trains for triathlons. There are many things that can be an inconvenient, but if I ever concede on any of those things (cold, wet weather; too much to do at work; not the greatest flashest winter gear; blah blah blah) then I'm losing my race.
And I don't want to loose my race. Wanna give it the best shot, and that means ensuring the little man is kept locked on its cave.
Tomorrow's gonna be great day, the weather says, and I so hope it is, coz I'm racing,
stay tuned,

Date: 21 May
Sport: Swimming
Time: 60min
Dist: 3.2km
Comment: Fridays means muffins after pool, Loved'em.

TGIF

The bad day is behind, and tomorrow is a day off. That leaves us with today. And today is Friday, great day at the office, and the pool.
The weather forecast announced thunderstorms and lightning, which still hasn't arrived, so that's another good news... for now.

Everything ticked along nicely, and I realized today that I've written the 40th post, so what better to celebrate than doing a 40x100's swim. I had the spare time and it provided a good opportunity to practice a bit more of high elbow catch.

Date: 14 May

Sport: Run /// Swim
Time: 60min /// 75min
Dist: 12km /// 4km
Comment: back to the west /// all on 1.40 (including rest)

Four seasons swimmers

Even though is not my strongest at the moment, the swim is the part of the triathlon that I like the most, I only remember one time that I panicked or had a bad day on the swim, even with cramps the floating part has no comparison with the others.

During the winter of 2007 a group of nice people and very handy swimmers joined every Saturday morning for a dip, usually not more than a two or three km of swimming, then muffins and coffee and longer swims as the weather got more gentle (the following summer we did as long as 11km), they were getting ready for a 9km swim. I joined them because I loved the sea swim.

It helped me lots, and I've sorted my unique open water swim cycle (three strokes-right hand side breath-three strokes- left hand side breath-two strokes - left hand side breath-two strokes-left hand side breath head up-and start again) during that winter and also tought me a lot how to navigate in any conditions.

I am not fan of cold water, and some days we had as low as 11.3 C (52F) but the idea was to stick to it and be able to say "I've done back to back seasons" and it was an experience I would happily repeat if it wasn't for this triathlon thing.  Nat joined us every now and then and the photos are hers.

I heard somewhere that they're doing midday swims most days of the week and the constitutional dip on Saturdays, the group is bigger over summer but the core guys (Vic, Jim, Geoff and Hamish) are always there, one of them is getting ready to swim the straight that separates the two islands of New Zealand wich is an epic swim to do. Today I took my lunch hour to meet and swim with this guys after a long long time, and it was just as nice.

Date: 6 May

Sport: Swim /// Swim
Time: 60min /// 45min
Dist: 2.5km /// 2.2 km
Comment: lots of drills /// sneaky lunch swim

Gear Talk #1

New Zealanders (orginal and adopted ones) pride themselves in a rare qualigy called "kiwi ingenuity" (the ability to device a cheap and homey manner to resolve a mechanical/technological/hydraulic or any other kind of problem) Probably it's a little brother syndrome of the people from a tiny country at the bottom of the world with about 4million people living in it. But it's common to find on the papers on any other news that another piece of "kiwi ingeuity" or "#8 wire" has been a hit in the world stage, the latest one, I think, is a device that may help to save 40% fuel by monitoring pedal strokes on car drivers and it's incidence in oil consumption.

My coach is from old Zealand, but he's been here enough to be considered another kiwi. As I said before, he's been trying to help us get the best possible placing getting into T1, so the emphasis on swim technique over these couple of months. As a kiwi he is, he's introduced the world first MOTHER OF ALL SWIMMING PADDLES. A piece of kiwi ingenuity they are.

The arm paddles, or big paddles (i don't know the official name) are made of EVA foam and they are the size and thickness of a regular kickboard halved vertically. There is a very simple piece of cord at the bottom end where the board is attached to the arm. And a hole 1.5 inches from the top end that allows the thumb to slide and stay secured. (see picture).

Although they look pretty simple, these babies are lethal weapons when used wisely, and I'm told I'm gonna go sub 19min in my next race (yeah... right). But really, doing sets of 200's and then taking them off  is enough, do more and you'll be putting a lot of pressure in your shoulder and then injury is round the corner. So we do no more than 500m with these ones on a given day and after taking them off we feel we can tackle any swim. The only downside is that they slow your tumble turns... not a worry for me as we don't have many in our races.

Today was supossed to be a day off... but it was such a day!, I went to the squads brick session and did a very easy bike and a gentle swim in the sea... I'm trying to swim in the sea at least three times a month between now and October... just to keep in touch.

Date: 24 Apr.
Sport: Swim /// Bike
Time: 45min /// 1hr
Dist: 2.5k? /// 28km
Comment: what a nice day off!

On swimming

I think I said it before, I got into triathlon via the swim. Strangely enough I found later this is the one discipline that most people struggles with. Today I skipped my morning swim which meant I crunched a midday/afternoon solo session.

And goodness, what a nice session it was. It was  the workouts, it was that marvelous feeling of having most of my body under the water, not hearing anything but my hands breaking the water on each stroke and the rythmic breathing of a good sinc'd stroke. Swimming, on a day like today connects me with my inner self and al lot of good memories of being in a pool during my young years and being in the sea on my NZ years so once I knew it was one of those days I decided to improvise a longer session focussing on something we've been training for the past 3 weeks.

The coach is putting a great deal of effort in gettin all of us to master the most difficult thing in swimming, which is the high elbow catch. For one thing or the other, it is something that I've seen very few people (normal people like me, I mean) succeed. In my particular case, i've tried in the past and the result was a sore shoulder for some time. I think this time I am more willing and eager to get this right, but it's oh-so-difficult to train the brain to coordinate that bit with the whole other lot that swimming involves (nice 30degree entry, good kicking, good rotation, etc), someone said that it may take somewhere around 200 thousand strokes to get it right, which seems quite a lot but achievable nontheless. Anyway, I was feeling so good that I decided to do the full session a high elbow catch session and it worked out OK!

So with a high morale I went back to work and tackled the few things that separated me from freedom, picked up Nat and got home to my next workout (the back yard half marathon) and dinner, oh.. yes... and blogging my 20th post.

Date: 21Apr

Sport: Swim /// Run

Time: 75min /// 90min

Dist: 4km /// 19km
Comment: loved it! /// loved it too!

Turning blue

This is a weird week, with Easter Monday and school holidays, the city seems to be running on a different pace. Monday, Wednesday and Fridays are my swim days, and today was the first swim since last Friday. But the pool we use is closed for maintenance for the week so there was the option of training in an outdoor non heated pool (19degrees celcius, I later found that it was not that hot indeed and people had turned blue after 20 minuntes in the pool while the evil coach sat there and gave orders : ) ) or finding an alternative, I decided for the alternative for many reasons, the most important is some sort of emotional attachment I have towards the good ol' teps. So there I was, at 7.15 ready to do my own thing.

In my first year in NZ I mainly worked, read, explored went to the beach and watched TV (they stil screen Friends here, every weekday at 6) as well as socializing with a lot of newfound friends. After getting bored of that routine I decided to go and trake some swim lessons at the tepid baths to polish a bit my strokes, a few weeks later I joined the teps swim squads and got to know some people there that invited me to swim in the sea, and then someone suggested I should try triathlon and here I am, 3 years later getting ready to kick ass in Budapest. Many of the people I know in new zealand I have indeed met in my swim togs in that 100 and something years old building in the posh part of the city known as viaduct harbour.

And here is the workouts for the day:

Date: 7 Apr.
Sport: AM Swimming /// PM Running
Time: 70minutes /// 75minutes
Distance: 3.8km /// 14.5km
Comment: I didnt turn blue! /// training solo for the 2nd time in the day