Was slightly fatigued this morning after jumping on the bike. The climb out of Cammeray was a bit too much of a struggle, however after warming up I hit a good rhythm. Ended up being slightly faster than Wednesdays ride, passing past my previous turn around at Mount Colah 3mins ahead of schedule. Rode up past Mt Kuring-Gai station and then headed home. Got a little wet up north with some moderate rain. However the conditions eased as I passed through Gordon.

The run felt good (back a little stiff from the ride, but definately no major issues). HR was creeping up above my Maffetone HR limit so I eased back in the final few minutes. I could even ease back a bit more on these runs as the aim at this stage is to build up my base before I hit some harder training towards the end of October. Cardio feels good at the mo, however it is my musculature (particularly legs and back) that I am concerned with developing.

Going into midday spin the energy levels were back up. By this time in the day the rain was coming down quite heavy, so it looks as though I missed the worst of it. Once again HR was creeping up but I managed to keep my average down, although I did exceed my limit a bit too often. Swim felt bloody hard. Had a few quick reps in there but I was plainly fatiguing towards the end. Kept trying to think of excuses to shorten the session, however it was over before I could act on my impulse. Too tired to be happy about completing it. Another day in the bank.

TRAINING:

AM: 2 hour cycle (64.2km). Avg Speed 32.1km/h. Avg HR 151BPM. PLUS 40min run (10.4km). Avg Pace 3:52/km. Avg HR 153BPM. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'leg scrape' drill.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45 sec holds.
3) Supermans. 5 x 5sec holds each side.
(15sec recovery)

PM: 40min spin. Avg HR 152BPM. PLUS Swim session (2k)

Swim Session:
1) 500m free w/up
2) 2 x 75m 'fist swimming' drill, 25m free
3) 2 x 50m 'slow arm recovery' drill
4) 2 x 50m 'quick catch' drill
5) 2 x 4 x 100m (on the 2:30)
1st set:(94,96,97,97)
2nd set:(95,97,98,99)
6) 300m c/down (50m back, 100m free)