Today, I discovered the hot tub and the icy cold shower at Lord Byng. I now plan on adding hot/cold therapy after the run on Sundays. My Sunday afternoon was very mellow with a 1.5hr nap and some grocery shopping. The forest was really beautiful on the run today – very green with the warm spring air.

swim
400m warmup
4 x 50 desc, w/ 30s R,
100 with band (25 band, 50, 25 band)
4 x 100 pace (25 hard, 50 hard, 75 hard, 100 hard)
400m draft – pace line
100 c/d

run
1h45
avg HR 141