1st week back finished!

I only did one session on Friday, i rode for 2 hours on the hilliest route i could find, which is hard because i live in a really flat place. Anyway i managed to get a 10% climb in so i did do some work!
Yesterday i went for an hour spin on my bike on flat ground, just focusing on a light gear and leg turnover after fridays ride, then i went straight into a 30 min hard run which felt really smooth and fast. I always seem to run better straight off the bike than i do in normal running training.
In the evening i went to a Speedo league swimming gala for my local club and swam in the 100m backstroke and breaststroke and some 50m relays which was fun becasuse i got to meet up with some swimmers that i havn't seen for ages.

So my 1st week back into training totals are:

Swim = 7 hours
Bike = 7 hours
Run = 3 Hours