30 min swim + 30 min gym + 30 min run

Distance: 750m
Crawl 30 lengths

Reps: 400+
Time: 30 mins

Distance: 3 miles
Time: 30m00s
"Mile" 1 - 10m01s
"Mile" 2 - 9m59s
"Mile" 3 - 10m00s

Today I tried a mixed workout. I swam for half an hour, I used the gym for half an hour and I ran for half an hour. I decided to make best use of my leisure centre pass today and get in a good hour and a half of exercise.

I'd toyed with the idea of doing a "triathlon", but decided that cycling is using the wrong muscles and I could really do with working on my legs and upper body again. So after my swim, I use various machines. I did 50 reps on the adductor one, to strengthen my inner thighs. Unfortunately the abductor machine was out of order. I tried "running on one foot" on the leg press again, 30 reps each leg, with simple one-legged leg presses before and after. Then 30-50 reps on shoulder and chest presses, and back to the adductor for another 100 reps.

Then I hit the dreaded treadmill again, setting off for a 200m warm-up jog, followed by 4.8k at 9.6kph - a steady 10-min-mile pace.

Finishing off with plenty of stretching for ITB, quads and hamstrings, and back home for a nice slab of steak with brown pasta, ready for tomorrow's LSR.