Tuesday 17th Feb - Triple Sessions

AM
Run - Long
23km, 1:32, Ave Pace 4:13, calories 1420 (Approx) 143 Ave HR
Included 3 * 15 minutes Tempo
Lap 1 = 16:24, 4:06 Pace, 4km
Lap 2 = 15:05, 3:59 Pace, 3.78km
Lap 3 = 15:05, 3:47 Pace, 3.97km

The last Lap was solely at CP, its flatter there hence the quicker time. The other two laps were on undulating sections of the city. All in all this was a fantastic outcome;
1. I felt like absolute sh#*t on Sunday - I couldnt train and was worried it was sickness or similar, but im sure its not.
2. For a run over 90 minutes its the fastest ave time Ive held, although i wasnt even really caring except for the efforts. The weather wasnt the best either, windy and rainy patches with a start in the dark.
3. Happy with the efforts and the nutrition seems to be on track
4. Was tired near the end of the last one, which isnt too good and generally legs a bit sore. RHS knee niggling a little too. Stretch RHS Quad.

Midday 7km approx (Didnt use the Garmin for the first 1km or so and no HR)
Felt ok considering the morning session.

PM
Swim
2.5 km approx of drills!