Sunday

This will be another post without a photo, I'll do my best to get some new photos to put up here.

Long run this morning, 90 min, in and around Flag. Did my usual loop out toward Simon and Jordan's place, then headed out along the Urban Trail out that way, then headed on home.

60' spin on the trainer in the afternoon, watching the golf on TV.

We ended the day with 5000m in the pool.

400 swim, 200 kick, 8 X 50 choice
3 X 400 (2 pull, 4 X 100 on 1:20)
3 X 300 (2 pull, 3 X 100 on 1:20)
3 X 200 (2 pull, 2 X 100 on 1:20)
3 X 100 (2 pull, 1 X 100 on 1:20)

100 easy, 8 X 25 (3 fast, 1 ez), 100 ez, 8 X 25 (3 fast, 1 ez),
400 warm-down