Quick ride with race setup; felt pretty solid, able to hold pace well.

Quick t-run; some at race effort, some easy.

Endurance - nice solid effort.

Bike commute

OW with the club; some solo, some following others.

3x6.4km out and back
Done with Jay, Emily, a new guy and Tom for the last one. Includes some hills, one 180 turn, wind and getting feet into and out of shoes. Still unable to go with Jay and Tom but rode strong with Emily throughout.

3x1.2km out and back, mostly flat. Got off the bike and ran; able to run with Emily for all three (behind for two of them but roughly same pace). Feel pretty good for Sunday!

Ran late due to the heat; felt okay; not great but not terrible either.
2.4k wu
3x1000m (3:43, 3:45, 3:46) w 200m RI
1k cd

Bike commute

50 scull
150 kick
2x50 drill/50 swim
400 descend 100s
500 @ race pace
400 50 free/50 non-free
300 as 200 pull/100 kick
200 kick
100 sprint (1:24)
50 scull/50 dbl arm
300 free

Easy - just out getting some time on my feet.

OW again, felt nice a smooth throughout.

Tempo
15' wu
2x15' tempo 5' spin
10' cd

Endurance
Steady 5'/km; didn't feel great, legs feel a little slow.