Home late from work last night so had to settle for around 5 hours sleep. Not ideal but once I got started the session felt quite good.

Cycle up Pacific Highway to Turramurra and back. Felt the L. popliteus during the drills. Chain has been slipping a bit too much lately so will take the bike for a service later today. Run off the bike around Tunks Park (flat) felt really good. It was a little fast, however I am sure next week when I bump up the volume the pace will drop a little. Endurance is much needed as I am generally starting quite fast and slowing as the run progresses.

Swim before midday spin went well. I took it at a moderate pace (not easy) and the time ended up being 1:15min faster than Wednesday's swim. I was aided by a much faster swimmier in my lane who kept me honest. The tumbleturns also came off a little better than last session.

TRAINING:

AM: 1 hour cycle (31.5km). Avg HR 157BPM. Avg Speed 31k/h. PLUS 30min run off the bike (7.7km). Avg HR 160BPM. Avg Pace 3:52/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1min scrape drill whilst on bike.

Core:
1) Supine Cycle. 3 x sets 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)

MIDDAY: 1k swim (18:50). Tumbleturn every 50m until 500m (10 in total). Plus 20min spin. Avg HR 153BPM.