TLog: new focus

Now that TNF is over, this is a recovery week before restarting training with a different focus to prepare for next year's Aviva 70.3. The shift in focus will be more intense cycling and swimming workouts.

Mon: 24 lap easy swim
Tue: easy 5 k jog/walk
Wed: 41k bike ride focusing on cadence
Thu: rest
Fri: rest
Sat: 30 lap easy swim
Sun: 41k bike ride focusing on cadence

Essentially the same route for Wed and Sun - Changi coastal and Selarang, with minor variations. But Wed was on fifth cog while today's ride was on third largest cog. Average cadence went up to 89 cp 70. Speed fell about 1 to 2 kph while HR went up from 133 to 140 average. Good to feel the spin. Now to maintain 80 - 90 cadence while working to smaller gears. Hopefully speed will improve. :)