Swimming 21:00 [4]
slept:7.0
After a couple of lengths warm-up, did 10 mins of steady free, then moved to fast lane for 6 x 50m with c.30 secs recovery - averaging 60 secs, with a couple under. Aim has to be to lower to 50secs.
Cycling tempo 16:51 [4] 10.0 km (1:41 / km)
Jogged up from pool, putting on trainers & tee shirt but keeping in new trunks n onto bike for a tough cycle. Hard work after swimming!