Here's the design I'm using:
Here's my progress so far:
I've just completed an exhausting weekend of exercise. The swim was 750m of cold water, I was supposed to do 1.5k but I became worried that I wouldn't complete so I got out early. The cycle ride was scenic, leafy and very hilly. 40k of that left me sore. The run was, as always, gruelling but mercifully flat.
The swim started at 9:01 and, as usual, it was a horrible shock to the system and my body protested for 10 lengths before it got settled. On the last 2 lengths I managed to overtake a couple of swimmers who had exhausted themselves doing crawl. There was a 550m dash to transition and then on to the bike. The route was lovely, lined with trees and a very sunny day. People from the next wave started overtaking me at about the 12k mark. The run was hard work, my right leg felt like lead for most of the way and I ended up walking quite a bit of it. I was happy to have finished.