Bike

• 55m 55s
• 21.14 kms
• 22.68 KM/hr

Bike commute - pretty windy on the way home; 60km/h with gusts to 90 according to the weather report.

Run

• 33m 28s
• 6.80 kms
• 04m 55s /KM

Run with the dog; fairly easy, just enjoying getting out.

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

Bike #1

• 1h 09m 43s
• 28.70 kms
• 24.70 KM/hr

Bike commute

Swim

• 1h 15m
• 3000.00 meters
• -----

400wu
5x100 odds fast/evens easy
800
600
400
200
100 fast
200 cd
Finally back in the water - didn't feel the greatest but pace wasn't too bad (about 1:35/100 for the main set)

Bike #2

• 1h 04m 42s
• 33.42 kms
• 30.99 KM/hr

TT
Includes about 20' warmup, 33:51 20kmTT and 10' cooldown

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Run

• 44m 36s
• 10.10 kms
• 04m 25s /KM

VO2 Max
10' wu
6x3' hard 2' RI
5' cd
Felt pretty strong throughout, may have faded a little during the last two 3' intervals but overall was solid.

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

Run

• 35m 04s
• 6.90 kms
• 05m 04s /KM

Easy run, feeling a little tight and slow today; probably a combo of the run and bike crash from yesterday.

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

Bike

• 1h 18m 39s
• 31.37 kms
• 23.93 KM/hr

Left home this morning headed to the pool; about 6km from home there was a piece of rubber tubing on the road (from one of those car counter apparatus) that caught my front wheel and brought me down, travelling about 30km/h. I managed to scrub some speed before hitting the ground but I hit pretty solidly with only a little road rash and a couple of bruises to show for it. Once I swore at myself for a couple of minutes, I checked the bike over and with everything in working order, headed to the pool. Got there and it was closed :(

Run

• 33m 12s
• 7.00 kms
• 04m 44s /KM

Pretty warm this evening, solid run anyway, felt strong and powerful for almost all of it. One little point in the middle where I fell off pace a little but otherwise good.

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

Bike

• 51m 03s
• 25.88 kms
• 30.42 KM/hr

Tempo
2x20' (approx - did 2 10km legs)
5' wu
18' hard
5' spin
17:30 hard
5' cd
First ride on the TT bike this year; some neck discomfort but not too bad. Same route as the ITT, fairly windy today, almost all cross wind.

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

Bike

• 2h 36m 25s
• 69.29 kms
• 26.58 KM/hr

Ride to the track this morning and home this evening.

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