Day 34 28km bike 69 minutes and 6K running 47 minutes
Total on week 429 minutes
Relatively easy effort commuting via bike to work but surprisingly quick, once I got home I took a brief break and then went out for an easy 2000m run warm-up, then 10X200m intervals on 36 seconds at a 2 minute cycle and then 2000m cool down. Plantar fascia acting up a bit but iced them on and off while I did my standard 100 cruches and 30 pushups, biceps and triceps weight routine.
Tomorrow is planned to be a REALLY easy day. No more than 40 minutes total and it will be a short jog and bike alternating to practice some transitions for saturday's race.
I hope to swim in about 24:30 including the run to and from the lane, less than 60 seconds transition, ride the 38.8km bike in about 69-70 minutes and less than 30 seconds in T2 and run the 9.2 km in 37 minutes for a total time of under 2:13.
Will be interesting to see how it all pans out.