Had to do a 20km TT on the bike this morning, chose a different route than the 40km TT - less wind than last week, but still hard work, managed this in 39min 42secs.
Then a couple of hours later I attended an open water swim coaching session which was useful - didn't really learn anything new but at least it got me in the ocean again and there was a bit of a swell so it was like being in a washing machine.
Onto the last session of the day which was 30 x DL @ 50% BW (30kg) + 1000mtr row, completed this session in 5mins 32secs, but know that I didn't work hard enough will try harder tomorrow!
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