Run

Normally cycle on Friday mornings and run in the evening, but had to switch them around today. However, legs just didn't feel up to the task and the planned 54min run turned out to only last 33! Not really an issue as it just means I'll add the extra minutes to Sunday's run.

Bike

WU: 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT / 40" @ 65-70% + 5' @ 75% FT

MS: 20' as 2' @ 20MP, 2' @ 70%

CD: 5'

Run

After last night's run, a pretty bad night's sleep and finding out that I'm at the lowest weight I can ever remember seeing since being a teenager (which I think is too low for me), this turned out to be a pretty tough run.

Swim

Bike

WU: 5' @ 70% FT

Main: 2x15' (5' @ 70% FT) @ 80-85% FT + 5' @ 85% FT

CD: 5'

No real plan, just sort of made it up as I went along.

Run

Thought it was going to rain so had a t-shirt on under my long sleeve to keep warm and slightly dry but it didn't rain until the last 2mins! This basically meant that I was a little too warm for most of the run.

Run

Didn't intend to run at such a high pace!

Swim

Pool got busy so didn't bother with the cooldown. However, 9:53 is my best time for 500m :)

Bike

Was meant to be a 20MP test, but being the day after a race my legs gave up about 7mins in. Decided to do the rest of the time at an easyish spin.

Run

Nice moderate paced run in a light drizzle of rain