First ride with the Trilife guys...probably need to try and go with a slightly faster group though. From PJs in Claremont out towards Muizemberg and back
11 AM
Swimming53:00 [3] 2.5 km (2.8 kph)
Not feeling fantastic, but still seemed to pull out decent times. 400m warm up, 8*200m arrive around 3:12 and leave again on 4:00, 400m pull with paddles and then 100m easy to finish off
6 PM
Running37:31 [2] 8.0 km (4:41 / km) +30m4:36 / km shoes: Saucony Kinvara 6
From red along the bike path to Kirstenbosch lights. From there I did the 2km Boshoff time trial before returning back to campus