Running 15:00 [4] 2.5 km (6:00 / km)
1000m Warm Up.
5 *300m on 2:00
Running 48:20 [3] 10.0 km (4:50 / km)
Two laps ring road.
Gym 5:00 [3]
3 Minute prone hold test.
47 Push ups to a 2 second cadence (70 at start of year)
Running tempo 32:20 [4] 6.8 km (4:45 / km)
Notrh Sydney Oval. Pace was up and down but stayed with the lead pack.
Cycling 46:00 [2]
Wind Trainer prior to TDF starting. Watched the first few teams of team time trial start then was off to bed. I am four from four for picking the winners.