Paddle (Finn Multisport) 45:00 [3] 7.0 km (6:26 / km)
Missed the morning paddle ( couldnt get up after watching TDF - how awsome was the CSC effort) so did afternoon paddle. Did two full laps of the cam including 12 x 1 minute effort with 1 minute rest after each. Managed to have consistent stroke rates on efforts with maximum of 80 and minimum of 76 over the efforts. Good solid hit out - was happy with effort.
Bike (Fluid Trainer) 1:00:00 [3] 31.0 km (1:56 / km)
In front of the idiot box on the trainer. Did 20km solid then one leg pedal stroke work and finished with 5km effort at about 45km/h. Not quite as good as the TDF guys - how was their form in the valley between the two mountain climbs.... bloody awsome!
GYM (exercise) 15:00 [3]
Off the bike then finished with snakebite and warm down. Up to 7 minutes this week managed to get all out 70/70 push/chin ups. Might alternate weeks with push up for a week then chin ups for a week....... that should be entertaining (to watch)