Run

• 45m
• 4.00 miles
• 11m 15s /Mi

This was done as 4 * 1m. Did the miles in around 7m40, tearget time was 7m15. My legs are still pretty knacked.

Swim

• 45m
• 2000.00 meters
• 02m 15s /100 meters

1000m fc
5 *50m fc off 50s
5 *50m fc off 55s
5 *50m fc off 1m
50m OW simulation
sd

Run

• 1h 57m
• 13.00 miles
• 09m /Mi

That was a very tough race. I will write up a better RR shortly

Swim

• 1h 00m
• 2400.00 meters
• 02m 30s /100 meters

50m sa 50m fc
50m cu 50m fc
50m zip 50m fc
50m fist 50m fc
6 * 50m kick
10 * 100m target 1m30 rst 45s
8 * 50m nfc/fc

Bike

• 1h 00m
• 15.00 miles
• 15.00 Mi/hr

Power session

Swim

• 1h 00m
• 2700.00 meters
• 02m 13s /100 meters

Extended set no. 10
W/UP 200 FC
Swim 14 x 100 R 15 at race pace + 3
Kick 8 x 50 R 10
Swim 8 x 75 FC R 20
Swim down 100 easy

2700m max