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