200 ch
200 drill
200 pull
2x500 as 6x50 drill 200 swim
6x50 on 1:15 - really hard - been a while!
200 cd

Cross Country Provincials - rain and fog all day!

Intermediate Girls; 2nd, 8th and 87th.  Great race by all; unfortunately there was one no-show; team probably would have been in the 4th-6th range if the fourth runner had shown

Intermediate Boys; 3rd, 28th, 68th, 73rd, 77th.  Good for 6th.

Senior Girls; 2nd, 21st, 22nd, 29th, 43rd, 58th and 84th.  Good for 3rd.

Senior Boys; 20th, 43rd, 46th and two DNF's.

Overall it was a great day for the team; the weather was mild but lots of rain and six races with a total of about 650 athletes on an all grass course led to lots of slips, falls and mud.

wu and cd with x-country team at Citadel

Bike commute; lots of wind and my chain slipped just short of the house; went down pretty hard :(

19' wu
2x1km
10' cd

300 choice
25s
50k
75s
100k
100s
75d
50s
25d
50 float
50 float w kick
50 float w roll
8x50 as 25 drill/25 swim
100 cd
1st night with the new coach; seems good so far :)

Dryland

Windy today - gusts to 50km/h