Cycled with the HERT squad from Centennial Park through Rose Bay, Vaucluse, and Bondi. The loop is just on 30k in distance and includes a stack of hills. Have not ridden over many hills recently so it was good fun to try my hand on them after all the flat road TT pace training. Final 35-40mins was spent riding around Centennial. Despite the hills the intensity was fairly low (under 120BPM average) for the first hour, however I picked the pace up once I was back in the park. Whilst I felt strong on the hills, the legs were dead over the final few km. Combined with an annoying saddle sore I did not feel that crash hot and was happy to call it quits after 50km (or just under).

The evening swim squad was a hard session with plenty of swimming. The 400m on the 2:00 were taken at an easy aerobic pace coming in on around 1:50, while the 100m on the 1:50 were flat out, coming in on 1:35. For the first three hard 100s I had to slow down in the back 50m as I had caught the swimmer in front. I led the final three 100s so I had nothing holding me back apart from the fatigue which had set in. As a result the final reps were the same as the others, around the 1:35 mark.

TRAINING:

AM: 1h 40min cycle (49.5km). Avg HR 130BPM. Avg Spd. 29.7kph. (6/10)

PM: Swim Squad (2.7km) (8/10)
> 500m w/up
> 4x 100m on 2:00, 1x 100m on 1:50
> 4x 100m on 2:00, 2x 100m on 1:50
> 4x 100m on 2:00, 3x 100m on 1:50
> 3x 100m on 1:50, 1x 100m c/dwn