Running (tarmac) 11:30  2.5 km (4:36 / km)
Duathlon 1st run, approx time
Road Biking 25:00  12.0 km (2:05 / km)
Duathlon road bike, 4 laps of the lagoon now rather than up to Tinajo. Wind was sapping on the far side but managed to hang onto a big Dane's tail for 3 of the 4 laps. Totally gubbed myself though with my non-existent road cycling legs and so....
Running (tarmac) 12:00  2.5 km (4:48 / km)
Duathlon 2nd run. Legs a disaster, crawled round. Time estimated for now. Annoyingly my chip didn't register so no official time. Massive sense of achievement after so long off the bike...big, happy tick! Hamstring seems ok....or maybe everything else hurts so much I'm not noticing it.
Swimming 3:40  0.2 km (18:20 / km)
Aquathlon swim, 200m, 4.11 including transition and run to chip mat at other end of pool.
Running (tarmac) 15:27  3.0 km (5:09 / km)
Aquathlon 3km around the lagoon. Running scared the whole way, trying to hold off the hubby and ignore the exhaustion in my quads. Caught on the line (only due to hubby having done the advanced mtb ride the day before I'm sure!!). First lady!! Holiday now!