Bike

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

MS: 3x12'(2.5' Rest@ 65-70% FT) @ 95-100%

CD: 2.5'

Run

HR still too high, but I think today it was due to the humidity.

Run

Not sure what was up today but I realy failed at pacing and HR management! Every so often I noticed my HR was in z4 so I dropped to a walk to let it calm down before carrying on again. I must have been pushing way to hard because even with 4 1min walks, my overall pace was what I was aiming for in the first place!

Bike

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

MS: 2x15' (5' Rest@ 65-70% FT) @90-95%

CD: 5'

Run

Must run slower! Knee felt fine today so I guess yesterday was just some random one off.

Run

Had to cut the run short by 20mins as my knee started to hurt and stopping made it stop until I started running again, when the pain would return!

Swim

Bike

WU: 5' @ 70%

MS: 40' start @ 75% and every 5' increase power by 5% (when you get to 90% start again until you complete time)

CD: 5'

Run

1mile warm up

1.14miles @ 7:37/mile

1.5miles CD

Swim

WU

3x300m as 100m :20RI 4x50m bilateral :15RI

Main

3x

200m Pull :20RI

3x50m Desc by :01 :15RI (1/ :59, :59, :55 2/ 1:01, :56, :56 3, :59, :57, :55)

600m Odd 100s easy, Even 100s build

CD

5x50m :20RI