Focus: Recover from race and start doing some more swim sessions.
Monday: Short bike ride with Mike and group, around 40km. Swim in afternoon.
Tuesday: Short bike and run off the bike with Mike in Singapore.
Wed: Short morning bike ride. Flight back to Shanghai
Thursday: Rest day
Friday: Rest day
Saturday: Bike recce for Tour de Bund with SISU group. 40+km easy pace although raining and bike got gritted up. Nice coffee and pastries in Peninsula hotel after the ride.
Sunday: Easy morning bike ride. Afternoon row session.
Total: 8 sessions (7 hours) Run (1 sessions, 0.5hrs ); Swim (1 sessions, 0.5 hrs); Bike (5 sessions, 6hrs ); Row (15mins).