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 **

Bike

• 1h 37m
• 45.00 kms
• 27.84 KM/hr

Wind - 26 knots S
Average Cadence - 63 rpm
Max - 53.4 km/hr @ 180 rpm

Bike #1

• 38m 34s
• 19.53 kms
• 30.38 KM/hr

Wind - 21 knots SSE
Average Cadence - 77 rpm
Max - 38.2 km/hr @ 97 rpm

Bike #2

• 2h 20m
• 61.99 kms
• 26.57 KM/hr

Wind - 21 knots SSE
Average Cadence - 67 rpm
Max - 46.5 km/hr @ 154 rpm

Group ride, a few struggled so slowed down for them to stay on.

Bike #3

• 38m 25s
• 19.58 kms
• 30.58 KM/hr

Wind - 21 knots SSE
Average Cadence - 75
Max - 45.6 km/hr @ 112 rpm

Glad I still had it in the tank to finish strong.

Bike

• 1h 22m 30s
• 40.19 kms
• 29.23 KM/hr

** Brick Session **

Wind - 18 knots ESE
Average Cadence - 74 rpm
Max - 38.3 km/hr @ 129 rpm

Still real windy out there, felt it coming home straight into it for the last 13km.

Run

• 27m 43s
• 6.00 kms
• 04m 37s /KM

** Brick Session **

Not a bad run, bloody warm though!