Rest - probably one of the toughest journeys - get up at 4am (having been awake from 2) for 7am 5 hr flight. Temperature and close to spewing second half of flight. Also managed to not book bags on way back - stupid it allows this given I had them on way out.
Road Biking1:52:28 49.41 km (2:17 / km) +504m2:10 / km ahr:135 max:157
Followed the intermediate ride route from 3 years ago along to Famara, Mozago and Tinajo. Missed a couple of km But was quicker so ended up the same pace. Not bad given I was on my own this time.
Club la Santa - First activity intermediate crawl lesson, tough session with lots of leg kicking drills for a number of lengths. I was one of the weakest. Much better once onto arm drills.
Fantastic weather - no clouds and warm
Gym44:06 0.57 km (1:17:47 / km) ahr:107 max:143
Bare foot fitness - lots and lots of squats.
Gym47:10 0.3 km (2:35:40 / km) ahr:93 max:129
Pilates session - much easier
Running Warm-up4:40 0.49 km (9:28 / km) +3m9:10 / km ahr:131 max:153 shoes: Brooks Ghost 9 2017
2 PM
Swimming3:40 [4] 0.2 km (18:20 / km) ahr:100 max:100
Aquathon with Jamie. I did the swim and the we ran the run as a team. Awaiting results...
Running13:00 [4] 3.0 km (4:20 / km)
Run firstly catching Jamie as he had head start and then running together.
Guessing the time as watch didn’t start
Fastest run in a long time. Glute not immediately sore after or in the race so fingers crossed.
4 PM
Gym43:29 0.22 km (3:22:15 / km) ahr:75 max:107
Stretch and Relax - sounds easy but lots of different stretching to master