Mon - 9km easy 40:30 (4:30km's) with Copey on The Bay
Tue - 16km Tempo 59:24 (3:43km's) on The Bay
Had Daniel Mellish with me for 7km, the 1st 4km's and 8-11km's. Went through 10km spot on 36:40 and feeling good, but couldn't keep up the pace into the headwind. Finished fast and felt strong, pretty happy with the progress given that it was hot and very windy. That's all the hard work done now, will try and squeeze in some speed now.
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