Wed March 18

AM Swim
I got into the pool today and found a busier crowd on hand... To my surprise there was also an aquafit class going to start... It didn't matter, listening to the "Bar Mitzvah" music every once in a while was good to pass the time today.
The workout consisted of 3 sets of 500m alternating between 100strong and 100DPS (Distance per stroke) I was able to get most of the 25's down to 16 -and 1 or 2 at 15.

PM Bike 90min and 45run easy
I was still quite nervous given that my legs have been quite sore since monday... However it was great today. The workout was 3x15min each five min increasing by 10 watts. I started easier at 190, 200, 210 and that went well so 2nd was 195, 205 and 215 and that went was also. So 3rd was 200, 210, 220 and although I was getting tired I felt good. I probably could have done 2 sets at the 3rd values...
The run was strong - not letting my HR go over 155.