Monday - 3 sets of 8 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

The ever increasing duration of Monday morning’s session is closely bringing it in line with Saturday’s monster session. 24 one and a half minute efforts this morning, which is a lot! Felt good on what was yet again another magical, but very cold morning. I was able to once really focus and push each effort with a good, solid intensity. All up, a great session. Finished off with my usual lengths, although I think I might have lost count and swam 17 instead of 15 laps. Oh well, worse things can certainly happen.

Sunday - 2 hours (deep water running)

Up and out earlier than usual this morning, getting into the water at 5:43am. And it was cold! A beautiful day, but a cool southwesterly wind, along with what felt like a drop in water temperature was great psychological conditioning. In saying that, the two hours flew by, and I felt great. The heart rate was a bit lower today, but I think that is simply due to the colder water, as intensity-wise it felt the same as any other Sunday. Warmed up with a nice coffee at Manly Wine (yes, despite the name, the coffee there is fantastic) with my good friend Kris. 7 weeks post-injury, and absolutely no pain when I palpate my second metatarsal for the first time this morning. I’m going to be extra conservative and give it another week before I attempt to run again, giving myself a full 8 weeks.

Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

My biggest session yet, and I felt really good! Great conditions, despite the chill in the air, with no wind and not a cloud in the sky. Was really able to focus and push through each of the five minute efforts at a solid intensity. Got through all 8 before finishing off with 10 x 45 second efforts. These were quite brutal, more so because of the minuscule 15 seconds of recovery between reps! Maxed out the heart rate at 176 bpm, which is pretty close to my maximum when running, so I can’t say that I didn’t push the intensity this morning. Followed this with a very nice and easy 15 lengths. Happy Saturday!

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

My beloved Thursday pyramid session returned today with an extra 5 minute effort right in the middle. Much nicer conditions this morning, although the water was a bit dirty in patches following the downpour over the last three days. A bit cooler in the water as well. At least the 15 lengths after the deep water running were much more pleasurable without a massive amount of sidechop. Sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

Slightly better conditions this morning, although the current within Manly Cove was crazy this morning - pulling me very quickly towards the southern corner. Nothing else to exciting to report, other than another session ticked off. Won’t be long now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I’m not sure whether you’d call that dedication or stupidity this morning. I’d like to think that it was the former, while I’m sure others will argue it was the latter (yes, the latter did cross my mind as well more than once this morning). I didn’t think the conditions could’ve been worse than yesterday - so then Tuesday decided it would outdo Monday by throwing in some rain and intermittent electrical activity. The latter ensured that I delayed the session by about 5 minutes, but once out in the water, it was really only my head that was exposed to the elements - the water once again remaining warmer than usual. Although the wind chop does impact the quality of the session somewhat, I simply did my best to focus and push through it. That I did, grinding through the two and a half minute efforts - all 12 of them! Felt good, just like yesterday. Then it was time for 15 horrible lengths in sidechop, a bit of lightning, pouring rain, and everything else that you could imagine to make my session hell! Glad to get through it in the end, and looking at the forecast, that’s supposed to be the worst of it. Got the heater cranked up and am rugged up to the max now!

Monday - 3 sets of 7 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Absolutely horrible conditions out there this morning - windy and choppy out there in Manly Cove, although the plus sign was the southwesterly winds meant the water temperature was slightly warmer. Quite a big session this morning, and as always, it was all about pacing. Tricky conditions meant that I was trying to avoid taking and swallowing too much water from the chop (yes, it was that bad)! But other than that, I felt great and powered through the session. Then came the horrible 15 lengths of the sharknets - the odds were ok, the evens were straight into the side chop. To make matters worse, my googles kept fogging up, meaning I pretty much had to stop at the end of each lap to clear them. As always, glad to stuck it out and got through it. Rugged up now with the heaters cranked up!