Rode the Sprint/Power workout @ 6:00am then did a 20 minute zone 2 @ 90rpms. Lance is coming back... interesting. All the back discomfort left as quick as it came.
Swimming (Endless Pool) 31:30
Typical slow start to the lunchtime but once warmed up I was ok then cranked it and did a few bursts. Tried a faster turnover
Running tempo (Road w/ Jogger) 31:40 7.0 km (4:31 / km) shoes: Mizuno Wave Precision 8
Thea and I ran @ 4:45pm... Cooler with a wind. Did 20seconds fast every 5 minutes. Good tempo run with a 16:36 out -/spilt 15:04 back!