Up early this morning and was a little tight in the glutes. Upon cycling discoverd my quads were still feeling the effects of yesterdays training (my first big track session for a few weeks, and perhaps the squats too).

Cardio system was fine and I stayed well below my limit, however it was generally the fatigue in my legs that challenged me. The run (40min down from the planned 60) felt laboured (once again the legs) however it was surprisingly brisk and my heart rate was well below limit. The back felt a bit stiff but probably due to yesterdays session and the longer ride beforehand. Will start bumping my Wed and Fri runs up gradually.

Have decided to add the Nepean Triathlon in November to my race schedule. It will give me a good hit out before Canberra and will no doubt be a fantastic training session.

TRAINING:

AM: 2 hour cycle (63km). Avg Speed 31.3km/h. Avg HR 151BPM. PLUS 40min run (10.5km). Avg Pace 3:48/km. Avg HR 152BPM. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill.

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

PM: Swim session (2k) PLUS 40min spin. Avg HR 143BPM.

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:(98,99,100,98)
2nd set:(94,97,98,96)
6) 300m c/down (50m back, 100m free)