Swim

• 32m 31s
• 1500.00 meters
• 02m 10s /100 meters

Time Trial

The last time I actually swam this distance as a time trial was back in June in a time of 36.30.
I guess it helps to train reguarly.

Run

• 28m 57s
• 6.50 kms
• 04m 27s /KM

Called it short, was way too muggy and I was getting dehydrated fast, felt good though, mentally and physically, I reckon I could have kept the pace up for quite a while.

Bike

• 2h 36m 07s
• 73.53 kms
• 28.26 KM/hr

Wind - 15 knots SSE

Pt 1 - 35.13 km
Average - 31.8 km/hr @ 69 rpm
Max - 50.0 km/hr @ 192 rpm
Split - 1.06.15

Pt 2 - 2.70 km (Recovery Phase)
Average - 23.8 km/hr @ 52 rpm
Max - 32.9 @ 78 rpm
Split - 6.50

Pt 3 - 35.69km
Average - 25.8 km/hr @ 66 rpm
Max - 45.9 km/hr @ 96 rpm
Split - 1.23.02

Always harder coming home into the wind, seems a bit hillier too.
More of a casual ride than training.

Swim

• 13m 40s
• 600.00 meters
• 02m 16s /100 meters

* 300m swim
* 100m run from water to transition.

(Run leg)

* 300m run from transition to water.
* 300m swim
* 100m run from water to transition.

** Estimate only **

Run

• 13m 30s
• 3.20 kms
• 04m 13s /KM

1.6km x 2

* Estimate only *

Swim

• 45m
• 1500.00 meters
• 02m 07s /100 meters

Intervals:
w/u: 800m : 16.58
main: 4 x 50 hard kick swim (30 sec rest) / 50 easy (30 sec rest)
w/d: 300m easy

** Real tired, maybe because of going back to work this week, maybe a lack of Iron? **

Swim

• 45m
• 1500.00 meters
• -----

Intervals
main: 7 x 200 (30 sec rest)
w/d: 100m easy

** Felt lazy and unmotivated today, pool was overcrowded and it just put me right off, hopefully tomorrow will be better **