3 weeks until 70.3 in Bintan, Indonesia

Focus: Transition back to China and keep up training and get a couple of long rides in.

Monday:  Easy swim around 15mins. Easy row 2000m in around 12 mins. Easy bike around 15mins. Post race recovery.

Tuesday: Visit to Hotel sauna and steam room. 20mins

Wed: Hotel in Beijing. Row 5000m under 30mins. Bike around 30mins. Stretching and core / gluts work. Swim around 15mins. Sauna 10mins.

Thursday: Rest day. First full rest day for a few weeks. Was tired after two days on my feet in workshops.

Friday: Another rest day with travel from Beijing and a business meeting. Getting ready for long bike day tomorrow.

Saturday: Long bike 125 km with FHL in Puxi. 5 hours. Good pacing around 30-33kmh. Very hot at end but not too terrible.

Sunday: Group bike ride with SISU in Pudong. Around 55km at moderate pace with a few bursts. 2 hours. Clear day. Not too hot. Breakfast afterwards at Viscaya.

Total: 10 sessions (9 1/4hours) Run (0 sessions, ); Swim (2 sessions, 30mins); Bike (4 sessions, 7.5hrs ); Rowing (2 sessions, 45mins ) ; Sauna 2 sessions, 30mins)

About Warwick

Warwick John Fahy is a professional facilitator and trusted advisor to executives who wish to improve their communication and executive presence. He has authored several books including Influence: The Jack Ma Way.
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