Day 124 Swim 35 minutes - 2km, Bike 40 minutes - 20km, Run 45 minutes (water)
Woke up with a very mildly tender knee this morning so it looks like the intensity intervals is not quite a free pass yet. However, between the swim at lunch and a water run and bike after work it feels much better already so I am still optimistic to get it back into into shape carefully.
Swim was really solid with the standard 400m technical warm up then 5 X 200m on a 3:15 cycle (2:50, 2:54, 2:54, 2:53, 2:54) then 100m kick set, 400m technical and finished with a 100IM on 1:42.
Water run was easy recovery effort as was the bike. Finished the night off helping Frances get her art website going, you can check it out at www.francesrush.com.