Family training session in preparation for Aoife's triathlon next week. Pretty shaky afterwards.
Running warm up/down 15:00  2.5 km (6:00 / km) +30m5:40 / km shoes: Asics GT 2000
Cycling25:00  9.0 km (2:47 / km) +10m2:46 / km
Teering (Sprint Series) 16:25 2.41 km (6:48 / km) +52m6:08 / km ahr:147 max:165 shoes: Asics GT 2000
Mona Vale PS. Nice map and course. Well, there is a first time for everytrhing and today was an unusual one.I've never (AFAIK) skipped a control in-line (e.g.skipping 10 from 9-10-11 in a straight line). However today I did indeed do an in-line skip - I skipped 10 from a line of 9-11-10. 10 and 11 were adjacent and this was on the second half of the course where the second half was renumbered from 1, so I had abandoned the usual check of numbers. Also lost time running around to the right side of the fence instead of reaching through at number 7 (Course 2). Otherwise ran OK, niggles just present but not sore.
Cycling1:53:57 57.6 km (1:59 / km) +887m1:50 / km ahr:129 max:178
Basically an NSCC ride, and fast. This featured both MTBOers Camilla from Denmark and Lucy Mackie on the front of the El Pres bunch at different times. Got up Akuna East (10:04) with those guys but faded on McCarrs (8:30). Although these climbs were well off the PBs this was the equal fastest I've gone on this ride (pace 1:50/km inc ascent). That was helped by a quick ascent passing the L-A group up Mona Vale Road hill.
Reformer 40 each on 3 springs; 200 hundreds; arms 40 on 2; legs on 2; single legs 25 on 1.75; VMOs on 3.5. Normal mat session 4x40, magic circle, toe taps all on 3kg. Hammies 30 heels; 15 toes with bridge. ITB roller.
Teering race (Sydney Summer Series) 44:09 6.91 km (6:23 / km) +215m5:32 / km ahr:133 max:152 shoes: Asics GT 2000
Sirius Cove, Mosman. Terrible route choice. Very hilly and suffered needlessly on the hills.