Training- 5 Aug

Swim
Went for a 45mins practise swim during lunch.
Spent most of my time doing kicking in the pool, especially the side kick drill.
Now my neck and shoulders are so sore.....but I enjoyed the swim tremendously.
Will do it again tomorrow...its good to see some progress.

Run
2 colleagues joined me this evening- one is the Ironlady and the other is preparing for his IPPT.
Shared with them my idea of intervals for the evening- 5x1km own pace.
Ironlady preferred to run on her own as she claimed that she is too old for speedwork.
The male colleague was game enough to join me for the intervals.
Target pace was 5:00/km. We will take turn to run so my run time will be his recovery time and vice versa.
I was doing well until......half-way through my last lap, the sudden pain outside my right knee. I couldnt even do a slow jog so had to break into a walk.
I think I have gotten the infamous ITB. Sianz x 100. Always kena this kind of funny injuries before race, even when I didnt up my mileage too much. WTF!
I will need to hang up my shoes and rest till Sunday. Hope I will feel better by then.

Anyway, here are the numbers:
Lap 1 4:32 Avg HR 176
Lap 2 4:46 Avg HR 177
Lap 3 4:47 Avg HR 178
Lap 4 4:41 Avg HR 180

^..^ ^..^