Day 47 - Thursday 29th July: Run & Dry Tri

Run: 4.08 miles
Time: 35 minutes 45 seconds

"Dry tri" gym challenge
2k row: 8m 00s
5k bike: 10m 54s
3k run: 15m 39s



A steady-to-brisk 4 mile run at lunch, with a good -ve split. Sunny, but not too hot, and a gentle breeze. Good running conditions.

Then after work, in spite of feeling a bit achy from yesterday's exertions, I did the row/bike/run gym challenge. The set the rower to 10 to make it more challenging (last time I did it on 6), and I knocked 10 seconds off the time. Then I did 5k on the bike set to 6, but upped it to 7. However I was taking it too steady (I'm not used to gym cycling, so find it hard to set a good pace), and did this section about a minute slower than last time. Finally I did 3k on the treadmill. I set the incline to 5, and the speed to 12 km/h - but this was too much, so slowed it down gradually to 11 km/h and the include down to 4, and then down to 3. I upped the speed for the last few hundred metres to 13 km/h - and managed to shave 9 seconds off the last go. Overall 10k in 34m33s (compared to 33m43s when I did it 2½ weeks ago).

Last of all I did another 60 sit-ups on the 4-week "abs of steel" plan.