Sun 27th - Wednesday 31st

Sun
3km swim at Balmoral (With Steve and Jeff). Solid efforts

Run 50 minutes, included 8 Hill efforts up the short side Balmoral on 1:00. Did 1 long one on 3:00.

Had a early lunch at Balmoral, was a very Hot day and the run was solid in the heat.

Mon
AM?

PM, took it easy and pulled out of a a swim because I was feeling tired. Did some weights


Tue
AM
1 hour, 14km. 30 minutes steady, 30 minutes of ladders. Overall average pace = 4:19km/h

PM
65km ride, Ave > 33km.
Was a hot and windy ride before watching the 20/20 with James.

Wed
AM - Rest
PM - Swim, 3km. Including Pyramid of 4*50, 2*100, 1*200, 1*400 and back down. All was on 1:30 or under wih the 400m on 5:55.