Swim 35:00  1.8 km (19:27 / km)
Morning swim at WLU.
600m then 24x50 on 1:00 or 0:50
Mountain Bike 1:26:03  26.0 mi (3:19 / mi)
Afternoon ride with Luke, Nathan, Karsten and Joanna.
Warmup then 6 hard efforts (8mins on, 4-5min recovery) The first 1/2 of the 8 mins on were the Ascension climb)
Run 34:32  6.0 km (5:45 / km)
(sick) shoes: Altra Superior 2.0
Brick run 3x up and down Appleby Line (from Derry Rd). Thought we were running in the trail at Rattlesnake that is why I had my trail shoes.