5 PM
Cycling 18:30 [5] 9.5 km (30.8 kph)
Fast loop through goostrey. Quite funny cos on main road about 300m from home caught up with a tractor, but chose not to pass it and just slowed a bit. Gave me time to think, and ended up doing an extra 18km because of it! :D
Cycling 40:00 [3] 17.9 km (26.9 kph)
Slightly slower longer loop. Not done this combo before.
From home left at shakeley mere, and down to sandy lane, then cut through to back of golf course (kings lane), right onto middlewich road, then right onto moss lane, and past byley school. Left onto main road (B5081) down to the T-junction near middlewich. Turned right and then looped back round down back lane (quite bumpy) onto same road, and back home.
Running (Triathlon Training (T2)) 12:30 [4] 3.0 km (4:10 / km)
shoes: Adidas Supernova Sequence
pleased with this cos its fastest 3k after a cycle I've done!
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Adidas Supernova Sequence