Swimming45:00 [3] 3.0 km (4.0 kph) slept:8.0 weight:66.2kg
Another Savage Sunday
Not the best swim - faster than I've done one of these efforts before, but still no where near where I should be :'(
500 warm up 12*25 hard on 30s 2000 straight (29:35) 200 cool down
9 AM
Road cycling1:15:58 [4] 38.72 km (30.6 kph) +205m ahr:130 max:151
Steady out to Ladies Mile for some time trial efforts
20 minutes around the TT course (143 bpm) then 5 minutes break, and then another one. The second one I did as one lap around the course and then pushing hard back home until Wynberg Girls. Unfortunately I got caught up in a couple of traffic lights, so not as even as I'd have liked (140 bpm)
11 AM
Running42:57 [4] 10.5 km (4:05 / km) ahr:136 max:151 shoes: Saucony Kinvara 8
Finishing the triathlon off. 20 minutes hard (3:44/km) and then easy until the end. Quite windy, so feeling really comfortable with the wind behind me, and having to work a bit harder into the wind. Pretty happy to be able to run that pace without having to kill myself after a tough morning