Ran/hiked up the Howe Sound Trail above Cypress Bowl with Patrick, Magnus and John. Spectacular view up the sunshine coast and the rain held off until the carpark at the end.
A great day to be out, even though my legs definitely felt fatigued from yesterday's mile repeats.
12 x 1 mile RI 90s
Held 6:48 for each one but was hanging on with my life over the last couple. I think they are supposed to hurt that much!
Solid run to take with me into IMWA. Only one more run of this nature left to do.
Swimming25:00 [1] 1.2 km (20:50 / km)
Very relaxed recovery swim in a very overheated pool.
Running55:00 [2] 8.0 km (6:53 / km)
Ran up to WET with Louise and Megan for a cruisey recovery jog. Walked to a couple of controls then did a short run with Patrick & John, and then ran home.
A gong show of a bike ride that invovled a very pissed off 2-by-4 weilding motorist, a ride in a police car, an assult with a weapon charge and a completely broken $8000 tri bike (not mine, thank goodness).
500 m swim
500 m pull, with hand paddles
400 m kick, 100 m sprint
8 x 100 m @ 1:36, RI: 10s
4 x 50 m @ 0:42, RI: 10s
Road Biking3:25:00 [3] 85.0 km (24.9 kph)
Magic riding day.
How is it possible that such a perfect afternoon of riding could exist so late into Fall??
+16.....and it's going to be even warmer tomorrow...