Another swim oriented week, with minimal biking and of course no running. The most notable aspect in the week was probably the physiotherapy. I had a session on Monday lunchtime, and coming out of it I felt really good … within the massage part she had found the ’spot’ a couple of times – nearly jumped up to the roof – so its not just in my head. I also bought a FoamRoll for use at home. When i was in Riverview this simple piece was always used after a running session, and was great in ensuring no nasty after effects. I see Mark Dowling is using them big time in his blog <here>. Between the session and the follow up exercises using the roll and some more streching (little ice sessions though) i’m feeling much more postive.
Swim -> three early morning sessions which had me quite tired by the end of the week. Anything for a lie-in ! I don’t remember too much about the individual sessions … i’m king of lane 2 now for sure 
Though that’s not saying too much really! Next lane up is swimming a similar speed to me, but doesn’t need the RI that I do. So i need to work on bringing the RI down between legs. At the end of some sessions i’m attempting to beat the 1minute mark for the 2 lengths … this Friday I got to about 1.10 so work to go.
Bike -> one spinning session on Wednesday night. Alison was sick that night so she got in a youngish instructor with loads of shouting & encouragement if you’d call it that. High HR session which is probably not what i need to be doing but it was a bit of a challenge.
Run -> zip / nada / zilch / zero / nothing.
Total 3h:55m 
1h (25%) 
2h:55m (74%)
