Swim

• 30m
• 1000.00 meters
• -----

Pool fun with The little One. Just some drills for me.

Run

• 1h 07m 07s
• 11.41 kms
• 05m 52s /KM

This time it was a pm run. Again, I prefer morning ones, they're easier on fresh legs.

Strength

• 30m

Theraband upper body routine.

Bike

• 3h 00m
• 62.00 kms
• -----

MTB ride to the start of 22k mountain run which I followed on the bike. 17% cimbs, pretty much 10k uphill and then back. It was interesting to see the race from the bike saddle this time. My body Bomber did those mountain 22k in 1:50. Hard to fit in with those hard core runners. And he is 65 yo... Then I rode home.

Run

• 2h 00m
• 20.00 kms
• 06m /KM

This was a strict 2hr run, distance is a guess, but let's log 20k.

Swim

• 30m
• 1000.00 meters
• -----

Nerang pool 100m drills.