Move along..

Nothing out of the ordinary to see here.

Mon: 3km at swim squad. Felt a bit flat in the water tonight, c'est la vie.

Tue: up early for a run which is difficult after a late night due to swim squad. Still, I managed a 30min run; the first time I have run 30mins in almost 11 months! Crazy to think that its been so long. The foot had no complaints; the lungs & HR were a different story.(##k)

Wed: strength + core session before work

Thu: a brick after work consisting of 10min run / 30min bike (incl 6 x 2min). A good session; the pace of the run was (of course) slow but running is starting to feel more comfortable again

Fri: rest

Sat: 1:56 ride (45.75km) in the morning. I almost talked myself out of it but I'm glad I didn't. Although the first 30mins were a struggle, I felt reasonably strong for most of the ride. Paying attention to my cadence & technique seem to be paying off. Average cadence was 91 & aver. speed was 23.5k/h which I think is the highest average speed I have recorded yet (yes, I also ride slow).

Sun: rest. Was supposed to run but a slightly funky hamstring, the need to work on my assignment for my Certificate III & a lack of sleep due to the combination of watching the TdF & playing driver for Team Mango / Kel at the M7 Marathon put an end to that.

MTD:
Swim: 7.5k
Bike: 142.5k
Run: 14.8k