Swim

• 50m
• 1800.00 meters
• 02m 04s /100 meters

Intervals:
w/u: 800m : 16.33 ** PB **
main: 8 x 50 hard kick swim (30 sec rest) / 50 easy (30 sec rest)
w/d: 200m easy

Run

• 50m
• 9.00 kms
• -----

w/u: 1.8km
main: 12 x 450m (on 2.30)
w/d: 1.8km

Bike

• 1h 44m 13s
• 46.66 kms
• 26.86 KM/hr

Reverse Direction

Wind - 16 knots SSE
Average Cadence - 66 rpm
Max - 64 km/hr @ 113 rpm

Hot windy weather. Not ideal for hills.

Swim

• 1h 00m
• 2300.00 meters
• 02m 10s /100 meters

Hot Start Intervals
w/u: 800m : 17.20
main: 200m hard (15 sec rest) 6 x 200 (10 sec)
w/d: 100m hard kick

I found it hard and looked for any excuse to stop but managed it and felt good towards the end.

Run

• 20m
• 4.00 kms
• -----

** Note to self **
- No more running in Orthotics, leave for normal shoes due to blisters in instep. (maybe try new Velcro)

I set out for a longer run, hence the slower pace but due to above note, I had to stop short.

Bike

• 52m 54s
• 28.00 kms
• 30.62 KM/hr

North section of course - I did not take sufficient fluids to do 40km.

Wind - 16 knots SSE
Average Cadence - 76 rpm
Max - 38.1 km/hr @ 97 rpm