Wednesday

First thing I noticed when I got up was how much better my hamstring felt. I did put tiger balm then the thero skin on it & slept with that on until about 2am when I took it off.
Got up just before 6am & after a coffee I got on the bike about 6:30am & rode to The Entrance & back. Didn't go hard but did have a tail wind so made it there in 28min. Took about 5min longer to get back with a strong head wind. Finished in 1hr3min for 30.5km
I then went to Terrigal beack & swam over to the haven & back. Again taking my time. I swam into another swimmer out there. That was 1.1km in 24min. Like I said I was taking my time. Water was so warm. Didn't wear a wetsuit.
Then worked

Then 10am did bodybalance then worked again.

At 4pm went back to the gym & did a mixture of 2km on the rower (9min27sec) butt gets too sore on that stupid thing!
then ran a slow 1km. Time very, very slow! Then did 30min on the x-trainer then 20min foam rolling then did the 5:30pm cycle.
After that it was back to do another massage