Cycling (MTB) 1:00:00 [3] 25.0 km (25.0 kph)
shoes: Sidi MTB
Wasn't able to make it in time for the Triathlon start so rode down the railway trail from Lake Lesch to Swan View. Much better than last year's option of riding up! Dad was still stronger than me, despite having done the tri earlier. Was hoping riding fast on gravel would give me some nerve back, but it was all pretty straightforward. Need to try and get out for some real MTB sometime soon.
Swim 50:00 [3] 2.0 km (25:00 / km)
New world record! Nicole's training for this week should be:
300 warm up (3 * 75m freestyle, 25 back)
400 drills (4 * 25 right arm only, 25 left, 50 extended catch-up (i.e. 6 kicks after each arm stroke))
4 * 200m (first and 3rd with pull buoy)
4 * (25 fast, 25 fast, 25 easy) 20 sec rest after fast, 10 sec after slow
200 warm down