A hard days graft.

It's not often at work that I have to put in a hard day physically, but when the local electricity board decided to replace a number of power cables in the vicinity of our office it was pretty obvious that we couldn't do a proper days work.

Plan B was spend the day archiving and destroying files so I've spent about 8 hours trudging up and down stairs carrying boxes and bags for shredding and I am absolutely knackered.

Still managed to make it out for training though and there's a definite rest theme going on with EMSC 1.0 at the moment. It paid dividends though as my times continue to move in the right direction.

3 x 150's
as swim 150
50 swim, 50 kick, 50 swim
50 swim 50 pull, 50 swim
12 x 100"s
as
4 x 100 @ 2:00 (1.31 - 1.35)
4 x 100 @ 2:10 (1.87 - 1:89)
4 x 100 @ 2:20 (1:85 - 1:87)
100 loosen
3 x 50 @ 55
3 x 50 @ 60
3 x 50 @ 65
3 x 50 @ 70
100 loosen
2 x 25 @ 30
50 swim down
2500 metres