Plenty of little fish (and fortunately no big man-eating fish) at Balmoral this morning. The water was quite calm , however there was a fair bit of rubbish and debris in the shallows from the storm yesterday evening. Started the swim from the rocky beach cove on the northern side and performed 3 x efforts around buoys #1,2 and 3, buoys #1 and 2, then just around buoy #1 before swimming into the beach. Run back recovery (150m-250m) after each rep. Felt pretty good throughout the session, and happy to have completed the volume I did. The swim training this week seems to be paying off.

Very windy ride in the evening out at Centennial Park. The pace was surprisingly fast, however I suppose that is due to the course being very flat and without traffic lights. HR was 150-160 for most of the ride, and I was down on the aero bars for at least 90% of the time. Good specific training.

TRAINING:

AM: Ocean Swim (2.8km)
> 3 x 400m
> 3 x 300m
> 3 x 250m

PM: 1h 30min ride (51.6km). Avg HR 155BPM (171MAX). Avg Spd. 34.2kph.