No HERT North Shore athletes at Centennial this morning, so I jumped in the paceline with Tom Hurley, Jason Hall, and Coach with another cyclist sitting off the back. After the 15min warm up, we had 45mins rolling around the park in the big chain ring at 40kph+, taking 30sec pulls on the front. Legs were pretty dead today, and I wrapped the session up after 60km.

Felt better in the evening and had a good swim session. The first set of 100s were coming in on 1:40, and the final set were coming in on around 1:35. The 8x 100s in the middle were good fun, with the pause-sprint simulating an open water triathlon start. Generally happy with the swimming at the moment. I noticed that I was swimming a little faster than many swimmers in the lane next to me, so perhaps I can sneak up to the medium pace lane next week. Either way it is good to get the feel for the water.

TRAINING:

AM: 1h 50min cycle (64km). Avg HR 144BPM. Avg Spd 34.7kph. (6.5/10)

PM: Swim Squad (2.5km) (7.5/10)
> 400m (on the 8:00)
> 4x 100m (on the 2:00)
> 8x 100m (75m easy, 5sec pause, 25m sprint, on the 2:15)
> 400m (on the 8:00)
> 4x 100m (on the 1:50)
> 100m easy