Wed 3rd December

Am
Ride
50km 1:40. Home to Hornsby,return into city
Ave 29km/hr Ave HR 110.

PM
Swim
Solid 3km set.
18*100 with 2 easy, 1 hard on 2:45


Ride was a crazy one, knee was hurting ans i was thinking of turning back when James double flatted. Crazy, he Hit a pothole and we ended up loosing 30 minutes as I only had one air cylinder and James Pump wasnt working, actually it let air out. So after waiting for a while to see if any riders would come back, James gave up and headed home. I rode up to Hornsby by myself and headed back. It wasnt really a solis session at all and I treid to just keep it rolling with some efforts on the way home to work rather.

The swim was hard. I could stay with the top group for all but 100m where I pulled out to recover as I was starting to get no rest bw sets. I also swapped groups and Mark got me focussing on technique which was good.