I hit the snooze button four times this morning yet the sunshine still managed to break through the clouds. The cold grey start to my swim had my right shoulder feeling tight and sore. I’m probably feeling the effects of yesterday’s extra pushups and heavier dumbells. But by the end of the swim, the sun was streaming through the water and somehow that just makes everything better.

A bright sunny evening will make tonight’s T2 workout much less annoying. Note to self – do not go into tonight’s T2 workout thinking it will be annoying. So what if you suck at transitions. Workouts like this are a chance to get better.

“It doesn’t have to be fun, to be fun” – Sandy McCallum.

swim
w/u 200f, 100p, 50k, 4 x 50dr, 150f @ 20sR
1 x 40min = 2km
6 x 50f @ 25sR, (50s pace)
c/d 100b

bike
T2 bike to run transition workout
4 x [2min easy ride, 1min hard ride, T2, 20sec run
ride home (picked up by Torb at airport)

1:28:40
37.8km, Avg Sp 25.8, Max 54.5
Avg Cd 91, Max 126