New 400m Personal Best :oD

Distance: 1 mile
Time: Dunno
Surface: Water

Wow - great swim - 64 lengths :o) Broke that up with a 100m time trial and a 400m time trial. Wasn't the best swim ever, went too fast at one point and got way too splashy, losing efficiency. EVen so:

100m - 1:50.7 (PB by 0.3 seconds)
400m - 9:10.9 (PB by 13 seconds)

The 400m is particularly pleasing, because it shows stamina is getting better, and also long distance technique. The first few lengths felt remarkably easy, it was only when I started to deviate from the smooth slow stroke to get past people that I started losing technique.

Distance: 1 mile
Time: 8:33
Surface: Tarmac
Shows: Black 2080s with a heel lift

Wasn't sure whether to do this run - quads were tired after the knee class and swimming (not sure which did the damage, probably the knee class!) but did it anyway - felt a little heavy footed, and my right knee/hip at the back and lateral also felt a bit funny, but the left knee was great apart from the odd twinge. With fresh legs - who knows? Definitely feels like progress though!

Have been dumping for Britain today, so hopefully some of that weight will be coming off!