Tuesday

Off to the gym for 6:15am rpm class then after that did another 65min on the spin bike doing 6x 5min seated and 5min standing upping the resistance every min.
Then I made my way to Mingara pool and got 3km done. I did this in intervals starting with a 10lap warmup then I did 10x50m hard with a 50m recovery then did 5laps easy then did the 10x50m hard 50m recovery and finally finished with 5 laps easy. 3km in 52min15sec swimming time. I was in the pool for over an hour though.
So that's today's training done.  The rest of the day was spent in Newcastle messaging the knights then back to the coast to do a couple of more massages

Great day!