Row: 2 * 10mins @ 19spm (2:06.7/500 = 2376m, 2:03.5/500 = 2425m)

Walk: 5min @ 6kmh

Swim: 500, 2 * 100, 500, 2nd 500 in 7:10

Down to 88.6kg as well.

Got a phone call today from Apple to say that the final 15" AlBook in the recently arrived batch will be allocated to me, so hopefully I’ll have it before the weekend. About time too!

Weights: 1 * 12, 1 * 10

R: 5 * 3min @ 6, 10, 10.5, 11, 6kmh

S: 400, 200, 400

Managed a 5:35 for the second 400, which I was happy enough with. Running still feels a bit odd around the knees.

This morning…

Swim: 1000m various

Hoping to get ready for the Palm Beach – Whale Beach swim at the end of January. 2.5km open water. I’ve never done an ocean swim before, so the plan is to concentrate on swimming for the moment.

Row: 10min @ 21spm, 2445m

R: 5min @ 6kmh, 5min @ 10kmh

Knees weren’t up o much running tonight.

Had a weekend of splurging on food. Went to Oh Calcutta for dinner on Saturday night, with Tom, Sean, Kevin, Mal and a few others. It has won the Best Indian Restaurant in Sydney for most of the last 10 years. Lots of nice food with a really nice goat curry for a main. Then on Sunday it was Michael’s birthday, so Jacqui’s family and me went down to Doyles in Watsons Bay for a seafood extravaganza. Doyle’s is a Sydney institution, so only the best food for me this weekend. Will probably have to a bit extra in the gym this week to try and make up for it ;-)

Last night…

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 8 * 100 on 2:00, Avg: 1.21, 200 easy

Felt good in the pool. Again, wasn’t too crowded so I didn’t have to stop every length. Run was easy enough too, though calves are still a little sore. Had intended getting up for the gym this morning, but I couldn’t get to sleep last night and was just too exhausted when I did wake up.

R: 9km – S: 3200m

Last night…

Weights: Upper body only, 1 * 12 & 1 * 10.

Golf: Driving Range

Decided not to run as my calves were still a little sore. Did uppper-body only weights as my legs are getting enough exercise from the running. Upped the weights by 5kg all ’round too. Went for a blast at the driving range with Tom afterwards and sprayed balls all over the place. Still quite a lot of work to do on the swing ;-)

Last night:

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 100 – 200 – 300 – 300 – 200 – 100m @ ~1.29 pace

Got a lane to myself in the pool which was a bonus. Didn’t have to slow down behind people or spend ages at the wall waiting for a gap that would allow me to swim more than a length without catching someone. Calves are a bit sore today after the run. Could have over-stretched them, so will probably just do weights tonight.

Back to the gym last night…

R: 3 * 1km @ 10, 10.5 & 11kmh

S: 5 * 200m

Both felt good. The swimming felt a lot better and there might be the beginnings of ‘feel’ coming back.