30 degs and humid all day yesterday. Really hard getting any motivation for exercise but waited till sundown and went running.

Sprints:

200m in 26 secs (100 - 13),
rest 20 secs
100m in 16 secs
rest 30 secs
100m 18 secs
rest 50 secs

then just pain...

kept running 100m bursts, and most of the time I could focus on the stopwatch I was doing 18 secs each time, with rest periods varying but around 30 secs of jogging, walking or stumbling mostly.

Altogether ran 2 km, 'sprinted' the last 400 m with whatever I had left.

Conclusion: "room for improvement"! Need to do more more often. TBH would have carried on last night but the track was closing.

Then went swimming for just ten lengths breast stroke - wanted to work on my crawl but was already spent, so after the breaststroke just kicked off to practice breathing and did a couple of lengths just kicking.

Followed by walking lengths in the pool:

1 x shiko
1 x manji stepping
1 x wing chun sidekicking
1 x thai roundhouse
1 x wing chun knees
1 x wing chun front kicks

Cycled home.