Week 14 Day 3

Cycle 143.2km
Time: 4:45
100km = 3:19:38 (previous time 3:29:50)
3720 calories
Altitude: 1181 minimum (Dealesville) 1422 maximum, 1258 average (530 ascent).
Average temperature 25 degrees Celcius, 33 degrees Celcius maximum.
Average Speed: 30.2km/h

Awesome cycle to Dealesville. Left home at 5:25 and cycled with 4 other guys via Lukas Steyn to the Kimberley Road. They turned at about 27km. The road mostly went slightly downhill all the way, with a slight headwind. The cows looked up when I rode past - I think they never see cyclists this far out of Bloemfontein. Fields are very green and full of life. Road is a bit narrow and had a close call when two trucks passed each other at the same time as one was passing me. Could feel the grass on the side of the road whipping my calves. Felt strong, but got hot and dehydrated a bit towards the end.

Saw Hannes and a very attractive girl, Ilse, at Virgin Active and after going in realised I lost my keys. Ran back and found I'd left them in the Jeep's ignition! Don't do that in South Africa! Sleep deprivation starting to take its toll!
Petro and Jacques were swimming in the pool. Nice to have a bit of company.

Swim: 2km
4x250m pulling.
Best time 3:19 (fastest all year)
1km: 17:19
5x100m
Best time 1:13
250m kick
Warm down.
Total time 49 minutes.

Weight 78.7kg (Had a King Pie just before the swim)
A good training day - over 5h30!