Up @ 4.45am for a 30 minute turbo session. 5 minutes @ 90-95 rpm followed by 5 minutes @ 105 rpm x 3 reps.

Then off to the gym for a cross fit session. Then into the pool for a mix of 100's,  turns, steady swimming and drills with a little petting thrown in. (told of by the lifegaurd). Total 1500m.  Starting to feel good again. YES YES YES.... :-)