Ride with Pete, hard on climbs, rest endurance ride.

Brick Bike + Run
Push hard on the way to Samoeng and then up till 1:05 (27.6 average)
Easy on the way down and back home. Run after
First 1 hour, hard work, trying to drop Pete on the uphill!

Run almost 10km, 9 km push hard. 8th and 9 harder than other around 4:55-4:50, last km easy.
Hard workout.!

500 warm up. mix. inc. 25m kick 2x800 p.1' medium int. tempo swim second 400 faster 2:07/2:04 it's not a hard session don't suffer just tempo No time for CD

200 Wu
2000 non stop endurance work
41:48,
first 1000 easy around 21:20,
second faster 20:28, last 500 around 10:00,
bike after

easy bike to HTT, did 2 laps on low gear/cadence

15 minutes after run, pool was really packed so I gave up.

Long run, ok, not feeling great but not too bad. HR data is crazy! I think my HR was normal, like 160 AV or so...(11-14km shows that)12-13 km a little faster, 4:50 pace.

400 WU
4 x 100 on 2:30 (all on 1:56-1:59)
2 x 200 on 4:30 (3:58; 3:59)
1 x 400 (8:00)
100 easy
800 in 16:30 (2:03-2:04)

500 warm up
Last 200 with magic paddles.
18x100 on. 2:15'' short rest so just try swim 2:02-05''
(Did all below 2:05, fastest around 1:58, slowest around 2:03)
100 cool down
It would not be that hard effort, but my legs were quite tired from hard bike.

Went with Pete and John, good hard ride.

Run ok for 5 km and then felt that I need sugar! Stopped.