Sat 22nd October

AM
Brick Centennial Park
1 hour WU ride, 1.5 laps/2km, 1.5 laps/1km (*4). 40 minute run off bike
2km - 3:24
1km - 3:20-3:30 per effort (Bit slow but was running solid but comfortable) HR around 163-167 for the run efforts and 153-156 for the bike efforts
4:09 pace for the 10km run at the end with Ave HR 146. (Good)

PM
2.6km swim Chatswood
2*500 build with a ladder and some 50 repeats!


After leaving a bike part at home and therefore starting 30min late I started off with a 1 hour WU ave over 30km which is easy on the flat centennial course. Met Pete around 7am and did a couple laps WU before the set outlined above. I definately felt stronger than the last time I did this and the hill within the lap was solid work. I eventually dropped off Pete on the ride but was mainly running at his pace which I was fine with. 40 minute run felt good off the bike. Very Crazy weather and strong winds towards the end of the brick and than in the run a massive storm were people got blown off the road and I struggled to run! 1 tree branch crashed down off one of those large trees and a large group of girls playing sport were very lucky to escape injuury/death. It was all happening. Met Jo who ran in from home for a good morning of base running.