Heavy legs.

Monday 5th July, Heavy legs today so had a rest day and did some light stretching.

Tuesday, Did a gentle bike to work. Then after work biked straight out to Fritton for a swim session, swam about a mile, then biked home, I did a total of 26 miles on the bike all at an easy pace as legs were still tired.

Wednesday, Went over to the Lotus road race, the race time was 1 hr 05 mins and a total distance of 28.9 miles, quite a quick pace all night with a good effort needed out of the corners to keep with the pack, average speed was 26.4 mph. with the warm up covered a total of 35 miles, another good training session on the bike.

Thursday, Biked over to Fritton for the 3rd aquathlon, a course change this week including a 2 mile 2 lap run course, I decided to change tactics this week and go steady for the swim and come out of the water in better shape, previously in a race situation I've been trying too hard in the swim which then slows me down for the first mile of the run while I try to catch my breath. I think the tactic worked, I enjoyed the swim more and achieved the quickest run time of the night to finish in 2nd place overall.We then finished the night with a ride round the island, did a total of 30 miles for the night.

Friday and Saturday I didn't do anything, decided to miss the scores and rest my legs.

Sunday I was part of the Rock Estate team along with Chris Drake and Liam Gentry competing in the Eastern region relay championships, a 750m non wetsuit swim, 20k bike and 5k run, we all achieved good times in the event finishing in 20th place overall, I was happy with my bike and run times, 34.25 for the bike and 20.05 for the run, the swim was not so good 13.51.
A good fun event well worth another go next year.
Another good week more rest days than usual but some quality sessions included, now back to training as no more events now until Waveney 2 in September, swim training without the wetsuit is required and some speed work included in the run training are target areas.