Run

Haven't had much of a chance to do any running this week and as a result I was feeling a little stiff this morning

Bike

Punctured on the way to work and it seems the patch in my only spare (must buy more!) didn't hold, so had to ride the last 4miles on a flat! Hope I haven't damaged the rim.

Swim

T-Pace for 50m = :57

WU

200m

5x50m (25m DPS, 25m Build)

Main

150m :15RI (2:51)

2x50m @ T-Pace :15RI (:52, :53)

50m :15RI (:57)

4x50m @ T-Pace :15RI (:55, :56, :56, :55)

50m :15RI (:57)

6x50m @ T-Pace :15RI (:54, :54, :55, :56, :56, :56)

CD

100m

After the joy of the punctures this morning, it was nice to have to actually hold back to hit my T-Pace and still go too fast!

Bike

Not sure if HR is accurate as it stopped reading half way into the ride and I had to start it again, so it might be the average of the last 15mins.

Run

Seems the battery on my HRM strap decided to work today, but I'm not convinced that the numbers are accurate as it felt like I was pushing harder than my HR would suggest.

Swim