Race prep ride; felt really strong

Race prep run; felt ok.

300 choice
100 scull
100 kick
100 drill
300 pull
5x50 descend on 70"
5x100 descend on 2:15
5x50 all out on 90"
300 choice

Fairly easy ride; legs still feeling pretty tired but started to come around towards the end of the ride.

Rode to Shubie, ran, then climbing Montbello 2x and rode home. Feeling pretty slow and tired on the bike.

4x2.1km laps on the trails, then short run back to campsite.
10:15
9:56
10:00
9:27

OW

Easy run - more later

Second part of my run :)
10' wu
10' drills
2 laps of in and outs
4x400 race pace 400 easy
6' cd

20' wu
6x3' hard w 2' easy
Steady after that

Drills: A's, B's and C's

300 wu
3x
50 pull/50 scull
100 fingerdrag
100 fist

4x400 on 8' as
1st 100 fast 300 steady
2nd 100 fast/100 steady
3rd 150 fast/200 steady/50 sprint
4th fast
300 cd

Just trying out the disc cover - seems to work well, some minor rubbing in the lowest gear but I think I can fix that.

2 times around the Bisset Rd, Cow Bay, Caldwell loop. Goal was to ride the second loop faster than the first (did by about 1km/h); the wind had picked up a lot on the second loop.

45' at 5'/km
4km at 4:40/km
4' at 5'/km