Tue: 32 lap swim. Main set: 10x100m (1 min recovery) - 2.02, 2.02 2.07, 2.07, 2.04, 2.05, 2.10, 2.08, 2.09, 2.10 (ave 2.064)
Quite happy with the timings.
Wed: 1 hour aerobic run
Thu: 27 km bike ride at relatively easy pace. Got to try out my new Shimano Dura-ace WH 7850 clincher wheels. Lighter, smoother and more comfortable. Also able to hold speed easily above 28 kph. Didn't push faster but found it easier to maintain about 30 kph for the straight coastal road sections.
Also practiced riding from the drop handles. Realized that one reason that hindered me at the Bintan tri was that I didn't go down to the drop at all! Managed to ride one length of the coastal road on drop bars. But cadence was relatively low - average about 60 to 70. Since this is recovery week, I didn't push it.
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