Running intervals 25:00 [3] 4.0 km (6:15 / km)
10 min warm Up, 6*1min 20sec efforts, 1min 40 sec rest on BFA track. Total time 7:47, 5 min cool down.
Running long 1:20:00 [3] 14.0 km (5:43 / km)
Treadmill, lunch time run. Feeling strong as the run went on, turned the speed up until 70min mark.
Cycling 40:00 [3] 17.0 km (2:21 / km)
shoes: Giant TCR1
Ride home with two laps around cent park.
Swimming 50:00 [3] 2.4 mi (20:50 / mi)
1km W/Up, 5*200m, 400m (100Back,100Breast*2).