Bike

WU: 5' @ 70%

Main: 2x20' (5' @ 70%) @ 85%

Run

Tempo run with 10mins at 8min/mile

Swim

Bike

WU: 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT / 30" @ 65-70% + 5' @ 75% FT

MS: FT test 20 min all out

CD: 5'

20MP works out at 255watts

Run

First run in new shoes. Was a little worried that the fact that the new Guide's have a smaller heel drop might be an issue, but I think that I wore the old pair down so much that the new set feel like moon boots at the mo!

Run

Wow, running uphill into 38mph gusts hurts! But on the flip side, running uphill with 38mph gusts pushing you along is fun :)

Swim

WU

• 200m Mod :20RI (1/ 4:07, 2/4:05, 3/ 4:13, 4/ 4:19)
• 2x75m Fast :15RI (1/ 1:19, 1:22, 2/ 1:20, 1:24, 3/ 1:21, 1:22, 4/ 1:25, 1:26)

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