Learn from it.

Yesterday morning I got out on the bike with the for a 32K ride. Three laps of the Triathlon Club race course. I think I was probably about one gear too high for the first two laps, but I got it right for the last one. It felt pretty uncomfortable - the same knee pain that troubled my last ride recurred. There was also a little pain in the adductors.

That morning I had a physio appointent, where he took the adductor pain to new levels by releasing the adductors and the quads. It feels a little looser, but I guess the real proof is in the next ride.

That afternoon a little voice in my head was saying "you know you haven't done enough swimming this week". So I headed for the pool for a short swim. I felt really sluggish for the first 600m, but I got my shit together for 200m after that. I pulled the pin at that stage, it was only meant to be a short one. from there I had a really good night out with some friends including my brother, who has now flown back to Ecuador, where he is teaching English. I'm unlikely to see him for 10 months, and I'll miss him.

This morning saw me in Silverwater with little to do, so I drove over to the scene of Saturday's debacle - the famous Bay Run. My idea was to replace my fortnightly tempo run with 4 accurately measured 1K reps, with a 1K warm up and warm down. This gives me the opportunity to practise my pacing (which I obviously need), as well as doing a decent little speedwork session.

The aim was to run them in 4:45 to 5:00. I did the first one in 4:20, and was completely stuffed. Long rest before doing the second in 4:43. The others were 4:45 and 4:42. I have a mental block about going too slow, and I have to get over it.