Focus: Build up for 70.3 race. More bike, keep running and swimming ticking over.
Monday: Rest day
Tuesday: Afternoon run to gym, then 30mins at 10kmh on treadmill with a very quick swim and jog back.
Wed: Evening bike. Fast and hard ride with speeds up to 46kmh. Lovely evening with a heavy head wind through the Expo site. Around 35km. 90mins with stops.
Thursday: Evening swim session at Jingan with Yi Wei. Doing some sprints for swim meet trails in November.
Friday: Rest day
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: 12km run around Century Park with STC. Steady pace. Keeping heart race in 140s. Hot and very humid day.
Total: 6 sessions (11 hours) Run (2 sessions, 2.5hrs ); Swim (2 sessions, 2 hrs); Bike (2 sessions, 6.5hrs );