2x2km @ 4:20/km pace w 1km @ 5:00/km

OW - wetsuit; feeling pretty good

Hills - rode as a group to the base and did 3x up the hill; felt terrible...

Hard run out and easy back.
4:31 out
6:00 back

1000 wu and drill
400 as 75 steady/25 hard
300 steady
4x100 on 1:30
2x50 on :45
100 easy

Zone 2 - along the Ottawa Canal
Out - 28:56
Back - 27:55

Just running

Rode the new Shubie course (backwards)
Did 2x17' hard w 2' easy between. Lots of wind to make riding interesting.

15' wu
5x3' hard 2' easy
10' cd
Had been going to do 800's at the track but the corner was underwater; just used the trail instead.

Rode Cow Bay out and back and then did Auburn Hill (front and back) x2

Although I had decided my season would be over, the tri I have done last for the past three years is back on the schedule; so I'm going to take this week fairly easy and then two hard weeks before a taper to the Sep 14 race.