15' wu 17' tempo 4.5' cd
Had trouble pushing the effort today; it was fine up hill and into the wind but on the flats I just couldn't keep the effort up.
Felt really slow starting out but fell into a good pace as the run went on.
25' wu 8x200 fast 200 easy 16' cd
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
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