The day always starts early at camp.  This morning we were at the lake and in the water by 6.15am.  The sun had just risen as we arrived, and the lake looked fantastic.  Water temperature was in the high seventies, so no wetsuits allowed.

The first half of our swim session was spent on swim technique and swim analysis.  Coach Robbie has everyone swim about twenty strokes and each of us receives feedback on things to focus on and improve. He asks us all to provide the feedback first, so we get a good understanding of how the swim stroke should look.

The second part of the swim involved swimming in groups, out to the buoys and back.  This was good practice for races, because the water was quite crowded and the turn around at the buoy was very congested.  We typically swam easy out to the buoy and hard back, except for the last interval, where we swam hard both ways, in a kind of semi-race format.

After a relaxing coffee and breakfast break, we headed to Cornelia Fort Air Park, which is a disused airport.  The facility is affectionally known as “The Lab”, because the runway make a perfect training ground for both bike and run.  We all did different workouts based on individual needs.  For the bike, I was asked to do a ladder of hard circuits  around the 1.2 mile runway loop.  After three loops of warming up, I did one loop hard, one loop easy, two loops hard, two loops easy, all the way up to four hard loops, after which I returned to base to transition for a run off the bike.

My run was three loops. One loop easy, one medium and one hard.  Total distance was just over four miles.  The run was hard because it was straight of the bike and by the time we got to do it, the temperatures were getting very hot.  

Overall, I had a great day. I worked hard and had fun.  Another early start tomorrow and we begin with another swim; this time in an outdoor pool.