Static bike warmup

Slightly over 5km in 10 minutes with random gradients, and trying to keep the cadence over 90

Treadmill warmup

2.03km at 12km/hr with gradients up to 3.6% Some way to start the day

Sneaky lunchtime run

10km on the treadmill at 5'08"/km according to the Garmin. Slightly less kind according to the treadmill, which had the run as 10km at about 5'22"

First ride on new bike

45.05km at 24.8km/hr on the new (Giant TCR 2) bike. Saddle needs to go up a bit and forward a bit, I think, and not much in the legs today, so not quick.

2,00m in the pool

Lovely long strokes to start with - count around 16, but went up over 20 by the 1km mark and stayed there. First km was 20'05", total time 41'37", so the moral is to keep long!

Ulsteinvik again

Nice tempo run of 10.13km at 5'24" in Ulsteinvik. Probably 17 degrees,flat calm - nice! Last km was fast!

July starts

with 7.33km at a moving pace of 6'33"/km along the Bennachie Turnpike Trail on a muddy and rainy day with Minnie (who is to blame for some of the interruptions). Very slow, no energy following yesterday