Tuesday

Up early and made my way to Mingara pool. Swam 2k in 38min. I swam intervals but wasn't going too hard in each of them
I then got on the bike & did a 49km ride from Mingara then along the F3 to Wyong & back to Mingara.
Then went to the gym for some weights. That filled in quite a bit of the morning.

Around 5pm I got back on the bike & rode to adcock pk. 14km in 26min Did the mile warmup with Jono, Charlie etc but Hammie was quite tight in that. I then did a couple of laps of the velodrome as a warmup then did 10x500m in 41sec & 40sec. Then did a 10 lap warmdown. After that I went for a 400m lap of the track jogging. Hammie was good in that. Then made my way home. Took my time going home in 28min