Run

5k at race pace. Set a new pb by 53secs!

Run

Ever so slight negative split (2.64miles in first 24mins 2.79miles in second 24mins).

Swim

Spent the warm up part help my gf learning breathing with front crawl, then had to cut the set short as one of the pumps started pumping out hot water, making one end of the pool very cloudy and difficult to see the wall from more than 2ft away! However, did manage to get a CSS test in and my CSS pace has gone down from 2:04/100m to 2:01! Small improvement, but an improvement none the less :)

Run

Added some hill work to the run hence the slower than usual pace.

Bike

Was meant to have been my long ride but front tyre seemed to lose pressure about 9 miles in so had to cut the ride short. Amazing how much difference tyre pressure makes as I was averaging about 17.5mph and managed to drop down to 16.5 in the space of 3 miles without any really noticeable hills! Have now pumped the tyre back up and it seems to be holding so it doesn't look like it's got a puncture, but I'll check it again tonight to be sure.

Bike

Thought I chose a slightly less hilly route but it turns out it was ever so slightly more (28ft/mile instead of the normal 25ft/mile).

Run

Actually managed a slow steady run without any calf or shin issues!

Bike

Remounted my bottle cage between my aero bars diy/cable ties style to make it easier to actually get to my bottle whilst riding. Wasn't perfect as the bottle kept trying to eject from the cage when I hit any bumps forcing me to spend most of the ride holding it in place. Made an adjustment to it so it points more upwards in the hopes that makes it better.

Actual ride wise,  it felt so windy that I am very surprised at the actual reported speed of the wind!

Swim

Seems I just can't get under 31secs for a flat out 33m! At least the 10x100m was fairly consistant (except the first 100). I was aiming for 2:15, so pretty happy with those times.