Had a few pints myself last night so easy swim and 5K trot in the sun.
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I finished the day with a big takeaway Indian 
… Maybe a bottle of wine may make it to the fridge 
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Yeah I sacked off my bonus ride today.
Actually fell asleep and had a nap in the garden. Totally worth it
Ate way too much for dinner. Went for a 5km waddle too soon after 
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Day off today, was planning an easy two hour walk with loaded vest but my calf has gone pretty tight in the night, so I’m putting a bag of front peas to good use and will see how it is this arvo.
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3.8km straight swim (save grabbing a drink every 1km) - 1:01:46
Tried to keep it steady as if I was going to have to run up a sandy hill and then cycle 115 miles
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Think I missed the joke, was this an Eastenders thing?
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But that’s not going to help it.
Some gentle heat and movement 
How do you know what it is ? Is icing bad?
Pretty much been shown it has a negative effect on healing.
Even the RICE “inventor” has said it isn’t really great
Good straight after a trauma, but then all it does it prolong the healing process.
It feels good, but it’s stopping fresh blood coming in to heal the injury.
I’ll dig out the articles.
Ooh good to know thanks. I thought RICE was the ‘go to’ ? Obviously out of touch.
It’s that thing that everyone was taught it, but now you have to “unteach” people.
It’s like “you must stretch before exercise or you’ll get injured”
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I knew about the stretching thing. I rarely do any kind of static stretching now, these days nearly all dynamic ( which is probably wrong as well 
)
Or password entropy!!!
correcthorsebatterystaple 
Anyways…
… They seem to have replaced the water with treacle over the Bank Holiday weekend 
That was quite tough, but the pool is probably 25m and I was just being a bit quick before this week 
2.2km 35mins 1:36/100m
That’s the slowest I’ve been since May 4th, when I was gifted “The Force”
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I think of stretching like I think of swimming drills, supplements and medicine - you need the right one to fix a flaw, if you don’t have any flaws, you don’t need them.
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I am convinced I do more harm than good with the foam roller but that’s probably my bad technique.
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Swim 2046m, 45min
4 lengths half fly/half FS
4 lengths kickboard - YAWN
4 lengths paddle and pull
4 lengths half scull/half FS
Some 100s @ 1:31-1:50
Some 200s @ 1:49-1:56
2 lengths breast holding the shoot
This was a hard session, my shoulders were feeling it and the main set was hard to keep pace up. HR only maxed at 148 where 160 is usually where I get to for hard work so I think it’s the fly/paddles/scull.
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Last months summary from Garmin for a change, not sure it conveys much? Distance will be mostly indoor numbers. And I gained a kilo 
Post jab, feel rough.
Been out for a couple of 30 minute walks, but don’t feel up to anything more.
Odd, feels like I’ve got a terrible hangover!
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