Run

• 1h 24m 43s
• 16.50 kms
• 05m 08s /KM

Felt pretty good today after I cracked on the bike yesterday. Did the first 55' nice and easy and then the last 6k at about 4:40-4:45 pace.

Bike

• 40m 18s
• 15.99 kms
• 23.81 KM/hr

Just a quick spin before packing up the bike to loosen the legs. Felt good and was able to get power to the pedals today.

Sport

• Walking
• 1h 30m

Walking around Victoria - just trying to loosen up the legs and encourage some recovery before the flight this evening.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 1 Overall Workout: 3

Swim

• 1h 00m
• 2700.00 meters
• -----

200
4x50 technique
100 kick
4x50 technique
2x50 shark
4x50 on 60"
100 swim
4x50 on 55"
100 swim
4x50 on 50"
100 swim
200 cd

Bike

• 2h 37m 24s
• 65.32 kms
• 24.90 KM/hr

Hilly ride - started out as a group of about 14, riding the flats and steady climbs were fine but once we hit the hills, I blew up. I fell off the back and after the second real climb and struggled through the rest of the hills. The last 10', things started to feel a little better but a really bad day on the bike. Found out I had a broken spoke and the rear brake was rubbing so that explains part of the trouble.

Run

• 52m 31s
• 11.00 kms
• 04m 46s /KM

Steady run - felt okay throughout but not great; fatigue is catching up with me.

Sport

• Misc.
• 1h 00m

Bike rodeo - lots of bike handling skills and drills.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Overall Workout: 1

Bike

• 2h 01m 04s
• 52.47 kms
• 26.00 KM/hr

Group ride, nothing fast just working on handling skills in the pack - after we got out of town probably averaged 28km/h.

Run

• 59m 06s
• 12.00 kms
• 04m 55s /KM

Brick - goal was zone 3 effort.
Legs loosened up a little after 15' and then tightened up again after 30'. Never really found the groove.

Swim

• 1h 15m
• 3100.00 meters
• -----

500 wu
6x200 tempo
6x100 hard
6x50 sprint
500 cd

• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Overall Workout: 4

Run

• 28m 04s
• 6.70 kms
• 04m 11s /KM

Arrived in Victoria at 1, arrived at the quarters at 2 where we headed to the track for a 5km TT. After the half mary on Sunday and a full day of travel figured it would be a terrible run - ended up with a PR for the 5km.
WU - 8:17
TT - 19:48

Sport

• Running Drills
• 15m

After warmup but before TT.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Overall Workout: 3

Bike

• 15m 04s
• 6.47 kms
• -----

Trainer - Recovery

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Swim

• 1h 05m
• 2750.00 meters
• -----

Got bumped up to the A lane this morning :)
wu 150 free
12x25 turns
10x50 pull as 1 hard, 1 easy
100 back
12x50 swim steady
100 breast
10x50 swim as 1 easy, 1 hard
50 single arm, 50 double arm cd

• Health data: Sleep: 2 Stress: 3 Soreness: 1 Fatigue: 2 Hours slept: 8 Overall Workout: 3

Run #1

• 07m
• 1.50 kms
• 04m 40s /KM

Warmup

Run #2

• 1h 31m
• 21.10 kms
• 04m 18s /KM

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4