Peter, thanks. I will look into Total Immersion.
Fasting period: 12am to 430pm, 16.5 hours
Ran Benchmark A: (2.28 miles of flat) 17:04
It was hot but I really need to push myself on running. I'm past the stage of just making it through. I need to move on to pushing it and making the runs feel difficult.
Swam 500m Combat Side Stroke alternating dominant and non-dominant sides: untimed. Rested 3 minutes and swam 500m CSS with dominant side: 13:35
Technique, Technique Tecnique!
Tabata, 8 intervals of
Rope Pull-ups: 6,6,6,6,5,5,4,5
GHD Sit-ups: 10,8,8,6,7,5,5,8
Ring Push-ups: 19,13,10,9,9,9,9,10
Max effort is always hard.