Week 17 Day 3

>Easy Day

Cycle 0:45
Distance: 20km
Average Heart rate 115/max 158
Very easy cycle. I actually menat to go at least 30-40km but Hannes just wanted to test out his newly assembled Carbon Fuji frame.
Came home at about 7am and read the paper and drank coffee for half an hour in our cycling clothes, and Hannes still wearing his helmet. It felt a bit crazy!

Swim (outdoors): 0:36
Distance: 2km
2x500m (7:45's)
2x250m (3:45)
10x100m (2:21)
Arms felt quite sore from yesterday, foot is a bit better, legs felt very very tired on the bike, so it is just as well I took it easy today.

Zipp wheels arrived at Cyclotech, and Hannes gave me 10 freebie vouchers for Virgin Active. These will come in very handy now that my membership has expired. I also want to join some of the ab and spinning classes as training is scaled down. I need to pick up swimming distance, do a few 4's and 5's, and run more often but a bit shorter and possibly even slower. I think I must avoid hills in order to look after this injury.

I need to pick up the cycling distance later in the week too. Would like to hit 300km again.

Total hours for the week so far is not looking bad at all.