I got up early on Wednesday and went for a 2 hour ride, it was really windy and doing a 10% climb into head wind is not nice!
In the afternoon I went on a 13km steady run with Jutta, she was tired so she only made me do 3 short efforts of about 30 seconds. It took me a while to get into the run but once I was warmed up I felt good.

On Thursday I did a 30min easy run then I headed over to the gym where I did 45mins of stretching, some core work and a few light weights.
Later we did a 5.3km swim session. We did 6x250m off 3:30 which was ok because we got loads of rest, followed by 10x100 alternating between backstroke and f/c.

I only did 1 session on Friday, I did a 2 hour ride, nothing eventful, I felt ok even though it seemed to be head wind in both directions!