Feeling very strong. Woke up feeling a little tired, and would have loved a bit more sleep but after a light breakfast and coffee I was ready to hit the road. Performed much of the cycle down on the aero bars trying to hit a smooth consistent race pace. Held the position and tempo going up any hills which resulted in my HR exceeding my Maffetone limit, however I was riding more by how I felt today, and I felt great. Ended up with quite a high average speed which is promising considering I hit a few red lights that slowed down my momentum and rhythm, and I was not riding race pace for the whole session.

Run was very similar to the ride. Avg pace was quite sharp and HR avg was higher than usual. Between 15 and 25mins it was around the 170BPM mark, however the pace felt pretty comfortable. 1km swim in the evening was nice and controlled. Once again feeling strong. Am now pumped for Canberra!

TRAINING:

AM: 1hour cycle (34.7km). Avg HR 153BPM. Avg Spd. 34.5kph. PLUS 30min run (8km). Avg HR 164BPM. Avg Pace 3:46/km.

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)

PM: Swim Session
>1000m (18:50)