Once again I was a little tired upon waking. Not exactly bouncing out of bed. Will try to get some more sleep over the next couple of days. Some soreness from yesterdays resistance training, and a little stiff in the back when running but not the usual fatigue. Did not afffect my training.

Ride up Pacific Highway to Pymble and back. Run down and around Tunks Park (mostly flat). Running felt smooth. Unlike yesterday I was able to get into a good rhythm. Swim in evening at Chatswood's 25m pool (Fitness First). Followed by recovery spin.

TRAINING:

AM: 1hour cycle (31km). Avg HR 156BPM. Avg Speed 30.8k/h. PLUS 30min run off the bike (7.5km). Avg HR 158BPM. Avg Pace 3:57/km. Included 5 x 30sec single leg drill (each leg) + 5 x 1 min scrape drill whilst on the bike.

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

PM: 1k swim (20:05). Tumbleturn every 50m up until 500m (10 in total). PLUS 20min spin. Avg HR 150BPM.