Sun 1st March

AM
Swim Manly Dam 3.5-4km km (Wetsuit) plus (60 minutes)
Run 26.14km, 2:01:17, 4:38 pace, 142HR
8km easy (Bush track cross country) 8.34km, 5:15 pace, 134HR
8KM build 4:22 pace, 142 HR
8KM Tempo 7.83km, 4:03, 159
2 km easy at end

Dont know exactly how far the swim was but the power boats starting at 7:30am meant I got 3 laps in before being confined to a smaller area. All in all it was ok swimming and after an hour of it the shoulders were sore.

The run was hard, it warmed up and the first 8km was off in the bush which made it hard to run quickly and it was hilly. Knee started to play up a bit in the second 8km but ut didnt get worse, by 4km into the third one I was gone. My legs had that really aching feeling I usually only get when on the bike and have gone a long way, like yesterday!