1500m swim

2 sets of 750 swims

first one time - 18min 41''

Gym & run

3k easy run
40' exercise bike
Weights

10k beach run

10k run. Slow pace. Legs a bit sore

Run & Gym

3k easy run
30' x-trainer
weights

Run Balmoral - 10k

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/5922000000004314733930004273130210256077

Cycling - 41km

Afternoon Ride

https://www.strava.com/activities/291693699

Sports Conditioning Thursday

Good session at ASV

10k beach run

beautiful day - easy pace

Run & Gym

3k easy run
30' x-trainer

weights

10k beach run

Normal pace - first run at normal pace in 2 months!!

6k and gym

6k run
20' bike
weights

Sports Conditioning Thursday

Decent session at ASV

40km bike ride

https://www.strava.com/activities/285848913

Total Fitness Tuesday

3k easy run
Total Fitness class

6k run and gym

6k run - slow pace

20' x-trainer

weights

45' swim

Just swim - 45' session

Duathlon day

Cycle to work and back (22km)
easy evening run - 8km

Cycling day - 41km

Cycle to work - 11km
Cycle home long way round - 30km

10k evening run

Easy run - 10k at easy / slow pace
Groin getting better

gym & run

3k easy run
30' x-trainer
weights

9k slow run

easy pace 9k beach run

20/20 workout

3k easy run
20' x trainer
20' bike
Some weights

Sports conditioning Thursday

First time in a while.
Good class - slightly less intensity

Exercise bike and gym

40' exercise bike
weights