Focus: Rest and hydrate. Do a couple of short sessions. Have an enjoyable race day.
Monday: Travel to HK. Easy swim in the evening in outdoor hotel pool. Nice at sunset
Tuesday: Workshops and travel. No training. Back very late.
Wed: Evening ride with cycle club. 90mins. Red eye flight to Singapore.
Thursday: Arrive in Singapore and head to Bintan. Afternoon swim on course.
Friday: Rest day
Saturday: Race day and head back to Singapore. Photos from the race. Race time for Metaman 70.3 around 5hrs 39mins. 7th in age group. Tough day racing. Lovely water, hilly bike which never got easy and a grind it out run in the heat and humidity.
Sunday: Recovery ride with Mike and group in Singapore. 55km.
Total: 7 sessions (10.5 hours) Race(3 sessions, 5.5hrs ); Swim (2 sessions, 1 hr); Bike (2 sessions, 4hrs );