More Doubles - and Cramp

In the build up to pacing an attempt at a significant PB - I'm trying to make sure that the 'taper' thing gets done reasonably properly. So the plan fo today was a 4 mile nice and easy run, which a bit of sploshing about in the swimbling pool for dessert.
I also, however, need to get a few miles of my own in!!.

So I decided to run to the appointed meeting place (at the Floundering About in Water Place) Problem was that I also had to take all the appropriate attire and accutrements - so running with a rucsac - not my most favourite pastime!!!!

Thye first part was 3.76 miles, and I'd planned to run it at a reasonably gentle, slightly slower than 8m/m pace, which I did.
And the really good thing about the second part of the run - was that it was nice and easy for both of us. "Run Comfortably, and Breathe Like You Are Asleep" as I once said on a blog post a while ago.
That was just what it was like - nice gentle Pace - no heroics - just good quality, keep your legs turning over, miles.

Very enjoyable!

Then on to the Adults only swimming. I was swimming slightly brick-like again today, and you know what....? I think I've worked out why my stroke is so rubbish!
Weak triceps!
yup
When I was pulling the stroke along my body - it was my triceps that got really tired!

and then

AAAAAAAAAAAAAARGH

cramp in my arch

That really cramped my style - so I got out
Had already done about 30 lengths though - so it wasn't all bad

Run Numbers

Part the First

Distance: 3.77 miles
Time 30:46
Pace: 8:09 min/mile

Part the second

Distance: 4 miles
Time: 38:04
Pace: 9:31 min/mile

AvHR (the whole thing): 151