Cycling2:54:09 74.25 km (25.6 kph) +767m ahr:132 max:162 shoes: Cannondale Super6 Green
La Perouse and Centennial park with Viv. Felt a lot better than yesterday on account of hydration tablets, and it being a lot more stop-start ride by nature. Some shit navigating... oh well
3 PM
CrossTraining (Kayak) 30:40 1.64 km (18:41 / km) +1m18:37 / km ahr:91 max:110
Kayak in balmain. windy, choppy and not very enjoyable tbh.
Cycling long 5:30:19 128.27 km (23.3 kph) +2220m ahr:140 max:166 shoes: Cannondale Super6 Green
Home to monavale, then to westhead, akuna bay and back home First half was with John, then set off up the lovely road up to westhead, which was full of cyclists. Very undulating ride, and very taxing. Very short sharp ups, followed by descents... repeat. Ended up on the Pacific Highway coming back which was bearable for a bit until it fed into 2 lanes, then i jumped off and tried to navigate back home (poorly).
Pretty shattered at the 70k mark, but feeling better near the end with gels and water. Definately not at the top of my game on the bike at the moment
Swimming (Clovelly) 17:59 [2] 0.52 km (34:31 / km)
Morning ocean swim at clovelly with anne. Very cold, no visibility and quite rough. it had rained the night before. Way too cold and felt a bit crap after 2 and we both called it.
5 PM
Swimming long (Prince Alfred Park Pool) 1:32:08 [3] 4.3 km (21:26 / km)
Pool closed just a bit early to hit 4500m+ Was really labouring the last 1500 so took it easy.
Swimming tempo (Victoria Park Pool) 44:39 [4] 2.2 km (20:18 / km)
Brick - Swim 10x200m on 4:00 kept a pretty good 1:48ish pace throughout, but swallowed a fair bit of water for some reason. neck and back pretty fatigued from kayaking weekend.