Thursday April 19th, 2012 (recovery)

Went out to dinner last night with Jess and a mate but still ate clean and drank water............ boring I know but was good not to cook for ourselves. As a consequence had a later night that usual but woke this morning at the usual time with no muscle soreness or fatigue that I thought I might have had from yesterday.



Did some morning programming with a coffee and frothed milk........ tastes so much better with that! Trained a little later today and didn't have anything to eat until 1230pm

10aM: recovery + underwater O2 saturation work.

Swim, 10min, mostly wading
+
Mobility, 10min, dynamic
+
12.5m underwater swim; rest as needed x12
+
Mobility, 10min, static mobility
+
Swim, 10min, mostly wading


Notes

Changed this just a little coz I felt good and chucked in a 10min run on the arse ends of the session so started and finished with a 10min run. Did static mobility after last run. Hypoxic work was much better this week. Performed this in my own pool where last week I went to the public pool. I think today I went better to last week because my nutrition was different, I actually warmed up in the water as well and already knew the distance was achievable. My pool is only 10m long so my goal as to do 2 lengths (20m) but I had 2 push offs so I though this was fair.



Average time under water was about 23sec. Coz I felt good from 6 onwards to 10 I did 2.5 laps (25m) with 3 push offs underwater (25/26sec) and for the last 2 I did 30m underwater still 3 push offs but 30sec underwater. All up I was resting about 90sec average between efforts. 


This session was actually really really fun. I enjoyed it a lot. I wish tomorrow wasn't a rest day coz I feel great. 


1230pm Breakfast/lunch
4 eggs omlette with:
Bacon, shallots, leaks, mushroom, capsicum
On the side I had roasted sweet potato chips I made with NO oil.

2 PM: Recovery

60min massage

Heading to the asians at the shops

430pm Mobility
ankles, hips, thoracic, shoulders

730pm Dinner
Steak on BBQ with BBQ veggies (same as what was in ommlette)

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