Turbo 31km (3×5km) & run 7km

AM. Turbo 31km inc. 3×5km(4km):

5km w/u              HR 130
5km/9:48 (30.6km/h), HR 146(151)
4km                  HR 138
5km/9:33 (31.4km/h), HR 152(156)
4km                  HR 140
5km/9:27 (31.7km/h), HR 155(159) av. 31.2km/h
3km w/d              HR 142

Hopped on the turbo for an hour before work, did some sub-maximal intervals alternating between the 15 and 16 sprockets. I’ll post up some pretty graphs once I’ve downloaded my HRM

Lunchtime. run 7km/32 easy, HR 142(154)

Easy run. Stopped off halfway round to fulfil my cat-feeding duties. Although it was warm out, the breeze took the heat away and it was nice to be outside, just bowling along. Left achilles still a bit creaky, but not too bad really. I’ve got to crack on with the running, it’s the key bit of a tri for me.

I had to get my training out of the way early today, we’re off out in town again after work tonight for another leaving do. Cocktails followed by a bangers ‘n’ mash restaurant.

70.9kg