Ride from home to burnie aquatic centre via east wynyard. Head wind made for tough going.
4 PM
Swim28:30 [3] 1.0 km (28:30 / km)
Off the bike and In for a swim, 300m warm up, 500m main set, 200m cool down. Felt better than last time so that's good. Only two in the pool at 4pm on Sunday afternoon.
5 PM
Bike45:00 [3] 15.0 km (3:00 / km)
Finished swim and rode home shorter route but more hills, struggled on the hills on the roadie - not enough gears.
Coast run from surf club to red rock and back. Awesome evening to be out, nice and still and warm. Hardly anyone out on the coast from surf club to cooee.
Indoor on the running machine - something different. 2km warm up then 10 x 400m at 5 minute km pace with 1 minute recovery walk finish with 2km cool down. Very warm indoors.