Bike commute

400wu
5x100 odds fast/evens easy
800
600
400
200
100 fast
200 cd
Finally back in the water - didn't feel the greatest but pace wasn't too bad (about 1:35/100 for the main set)

TT
Includes about 20' warmup, 33:51 20kmTT and 10' cooldown

VO2 Max
10' wu
6x3' hard 2' RI
5' cd
Felt pretty strong throughout, may have faded a little during the last two 3' intervals but overall was solid.

Easy run, feeling a little tight and slow today; probably a combo of the run and bike crash from yesterday.

Left home this morning headed to the pool; about 6km from home there was a piece of rubber tubing on the road (from one of those car counter apparatus) that caught my front wheel and brought me down, travelling about 30km/h. I managed to scrub some speed before hitting the ground but I hit pretty solidly with only a little road rash and a couple of bruises to show for it. Once I swore at myself for a couple of minutes, I checked the bike over and with everything in working order, headed to the pool. Got there and it was closed :(

Pretty warm this evening, solid run anyway, felt strong and powerful for almost all of it. One little point in the middle where I fell off pace a little but otherwise good.

Tempo
2x20' (approx - did 2 10km legs)
5' wu
18' hard
5' spin
17:30 hard
5' cd
First ride on the TT bike this year; some neck discomfort but not too bad. Same route as the ITT, fairly windy today, almost all cross wind.

Ride to the track this morning and home this evening.