A little bit of intensity

I did a small bit of relatively high intensity work during the weekend.

Friday I did a treadmill run where I varied the pace between 14,4km/h and 16km/h for 30 minutes:

4:30 @ 14,4km/h
0:30 @ 16km/h
1:30 @ 14,4km/h
0:30 @ 16km/h
2:00 @ 14,4km/h
1:00 @ 16km/h
4:30 @ 14,4km/h
1:30 @ 16km/h
3:00 @ 14,4km/h
1:30 @ 16km/h
3:00 @ 14,4km/h
2:00 @ 16km/h
2:00 @ 14,4km/h
3:00 @ 16km/h

Then I backed it up with a 30 min swim.

Sunday was a test run followed by a 20 minute swim.
The test was a simple 42 min run:
First 40 minutes @ 14,2km/h, take a lap every 10 minutes. Plot the Av. HR and 10 minute HR and drift.
Last two minutes; run like you stole something.

I then only had time for a 20 minute swim. Great result in the swim – It was 4 seconds/100m faster than my previous swims this year. My first step-up in swimming performance this year.

If I can find the time I will do an EASY 10km row today.